CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

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

2 Minutes – Shoulder Activation (Single Arm Press Work, Windmills, Turkish Get-up)

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work

Kipping/Butterfly Pull-up Progressions

Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here