CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

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

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work

5 Minutes Rope Climb Technique Work (S-Hook, J-Hook, Legless)

Metcon (Time)

“Shinkle”

10 Rounds For Time:

1 Rope Climb

5 Clean and Jerks (135/95)

10 Lateral Burpees

25 Double Unders