CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

3 Minutes – Band Lat/Shoulder Stretches

2 Minutes – Band/DB Shoulder Activation

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

3 Wall Climbs

5 Handstand Kick-up (Freestanding Hold if Possible)

5-10 Shoulder Touch or Weight Shift in Handstand

Push Press (5-3-2-1-1-1)

Metcon (Time)

5 Rounds For Time:

250m Row

10 Push Press (115/75)

10 Box Jumps (24/20)

RX+ Push Press (135/95) and Box Jump (30/24)

Buy-Out

3×1 Minute Chinese Plank Hold (Face Up)