CrossFit Vae Victis – CrossFit
(No Measure)
Foam Roll/Mobility and Skill/Activation- 10-15 Minutes
Coaches Choice Dynamic Warm-up, Mobility Drills, fun Warm-up
Make up any one of the missed lifts from Monday-Wednesday (Back Squat, Push Press or Snatch)
Additional Skill Work:
Spend 15 Minutes Cycling through 3-4 Rounds -Not For Time:
5-10 Kipping Swings (Rings or Bar)
5-10 Strict Pull-ups (Band Assist as Needed)
3-5 Muscle-up Transitions, Jumping Muscle-up or Band Assisted Transitions
3-5 Strict HSPU or Wall Climb (Deficit/AbMat HSPU if needed)
Metcon (AMRAP – Rounds and Reps)
Complete the WOD that corresponds with strength work that was made up
or
Additional Endurance WOD:
EMOM For 15 Minutes:
1) 15/10 Calorie Row
2) 15 Russian KB Swings
3) 5-10 DB Burpee Step-ups (20″)