CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Band Lat/Pec/Shoulder Stretches + Internal Rotation Work

2 Minutes – Band Plate/Band Shoulder Activation

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

5 Minutes – Turkish Get-ups (Alternating)

Shoulder Press (1×5)

Shoulder Press (1×3)

Shoulder Press (1×2)

Shoulder Press (1×1)

Shoulder Press (1×1)

Shoulder Press (1×1)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

3 Manmakers (45/25)

6 Ring Dips (Sub 9 Push-ups)

9 CTB Pull-ups

100m Run

Extra Credit

3 x 1 Minute Chinese Plank Hold (Face Down)