Thursday, November 10th


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats

3 Minutes – Calf and Ankle Mobility

2 Minutes – OH Mobility/Stability Drills

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft KB Bottoms Up Carry (Right)

10 KB Bottoms Up Press

50ft KB Bottoms Up Carry (Left)

10 KB Bottoms Up Windmills

Push Press (5×2)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Push Press (Start at 75-80%, building to a heavy set of 2 for the day)

Push Press (1x Max Reps)

Then @ 10 minutes complete as many reps as possible at 75% of your heaviest set of 2 for the day

Metcon (Time)

3 Rounds For Time:

400m Run

20 KB Swings (53/35)

10 Burpees

Buy-Out

Tabata Plank Hold (8 x 20/10)

Posted in Workout of the Day.