Thursday, October 6th


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

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft Bottoms Up KB Carry (Left)

3 Wall Climbs

50ft Bottoms Up KB Carry (Right)

10 Bottoms Up KB Press

Shoulder Press (5×3)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Strict Press (Build to a peak set of 3 for the day)

Metcon (Time)

3 Rounds For Time:

21 Push Press (75/55)

42 Double Unders

21 Lateral Burpees

RX+ Push Press (95/65) and 63 Double Unders

Buy-Out

3 Rounds Not For Time:

10 DB Front Raise

10 DB Lateral Raise

10 DB Row

Posted in Workout of the Day.