CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Wall Quad Stretch

2 Minutes – Int/Ext Rotation Shoulder Stretches/Activation

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work

5-10 Minutes of HSPU/Handstand Walk Skill Work

Metcon (Time)

For Time:

800m Run

40 Walking Lunge Steps

30 KB Swings (70/53)

20 Med Ball Sit-ups (20/14)

10 Bar Muscle-Ups

20 Med Ball Sit-ups (20/14)

30 KB Swings (70/53)

40 Walking Lunge Steps

800m Run

*Sub 2:1 Pull-ups for Muscle-ups