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 – Shoulder Internal/External Rotation Work (Band or plate assisted)

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

:30 HS Hold

10 KB Swings

10 KB Windmill

Push Press (5×3)

Metcon (Time)

3 Rounds For Time:

500m Row

10 Power Snatches (115/75)

RX+ 135/95

Buy-Out

5×15-20 GHD Sit-ups