Thursday, November 17th


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 (5×1)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 1 Push Press (Start at 75-80%, building to a heavy single for the day)

Push Press (1x Max Reps)

Then @ 10 minutes complete as many reps as possible at 75-80% of your heaviest single for the day

Metcon (Time)

For Time:

400m Run

25 KB Swings (53/35)

400m Run

20 KB Swings

400m Run

15 KB Swings

400m Run

10 KB Swings

400m Run

5 KB Swings

Buy-Out

5 Rounds Not For Time:

15-20 GHD Sit-ups

50ft Handstand Walk/20 Shoulder Touches/:30 Handstand Hold

Posted in Workout of the Day.