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

1-2 Rounds:

2-3 Wall Climb Holds

5 Kick to Handstand (Freestanding if possible)

10 Weight Shift in HS/Shoulder Touch or HS Walk

Shoulder Press (5×2)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Strict Press @ 80-90%

*After each set of press, complete 5 strict pull-ups, weight and band assist as needed. Hit perfect range of motion on each rep with chin over bar vertically and horizontally

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

100m Run

21 KB Swings (53/35)

15 DB Push Press (45/25)

9 Toes to Bar

Buy-Out

3×1 Minute Chinese Plank Hold (Face Down)