CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Barbell Pec/Trap Mash

2 Minutes – DB Int/Ext Rotation Stretches + 10 Reverse Snow Angels

Warm-up

2-3 Minutes Jump Rope

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

3 Wall Climbs

3 Kick To Handstand Hold (Freestanding if possible)

10 Weight Shift in Handstand or Shoulder Touch

Push Press + Push Jerk (5×1)

Every 90 Seconds For 6 Minutes (5 Sets) Complete 3 Push Press + 2 Jerks @ 60-70% of Push Press 1RM (Touch and Go If Possible)

Metcon (Time)

2 Rounds For Time:

500m Row

30 KB Swings (53/35)

15 HSPU (Sub Ring Push-ups or 20 Push-ups)

*15 Minute Cap

Buy-Out

3×1 Minute Chinese Plank Hold (Face Up)