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

5-10 Minutes HSPU/Kipping HSPU Work

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here