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

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

2 Wall Climbs

4 Kick To Handstand (Freestanding if possible)

8-10 Weight Shift in Handstand, Shoulder Touch or Handstand Walk

Push Press + Push Jerk + Split Jerk (5×1)

Every 2nd Minute For 8 Minutes (5 Sets) Complete Push Press + Push Jerk + Split Jerk (Build up to a peak set for the day based off feel)

Metcon (4 Rounds for reps)

8 Rounds of Each :20 ON/:10 Off

1) Sit-ups

2) Air Squats

3) Push-ups

4) Row

Buy-Out

10 Rounds:

20 Second L-Sit

40 Second Rest