Thursday, September 29th


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

2 Rounds:

50ft Bottoms Up KB Carry (Left)

3 Wall Climbs

50ft Bottoms Up KB Carry (Right)

10 Bottoms Up KB Press

Shoulder Press (5×5)

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

Metcon (AMRAP – Reps)

EMOM For 12 Minutes (4 Rounds):

Minute 1 – 50 Double Unders (or max if -50)

Minute 2 – 25 Sit-ups

Minute 3 – 3 Wall Climbs

Sub :30 push-up plank hold + shoulder touch if no wall climb

Buy-Out

3 Rounds Not For Time:

10 DB Front Raise

10 DB Lateral Raise

10 DB Row

Posted in Workout of the Day.