CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats

2 Minutes – Band Lat/Shoulder Stretches + Lat Activation

2 Minutes – OH Mobility

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

3 Kick to Handstand

3 Handstand Negative to Kip Position

3 Kipping HSPU/Attempts

2 Push Press + 1 Jerk (5×1)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Push Press + 1 Jerk @ 80-85% of 1RM

Metcon (Time)

3 Rounds For Time:

500m Row

400m Run

Buy-Out

3 Rounds Not For Time:

10-12 DB Front Raises

20 Band Tricep Extensions

12-15 DB Hammer Curls