Wednesday, February 23rd

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 KB Bottoms Up Carry (Right)

10 KB Bottoms Up Press

50ft KB Bottoms Up Carry (Left)

10 KB Bottoms Up Windmills

3 Push Press + Jerk (10×1)

EMOM For 10 Minutes Complete 3 Push Press + 1 Jerk @ 70-75% of 1RM Push Press

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

KB Swings (70/53)

Box Jumps (24/20)

*100m run after each round of KBS/Box Jump

Buy-Out

3 Rounds Not For Time:

10 DB Front Raises

10 Bent Over Rows

10 DB Lateral Raises

Posted in Workout of the Day.