CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats
2 Minutes – Trap Mash with Overhead Reach (Barbell in Rack)
2 Minutes – Lax Ball Shoulder Capsule/Shoulder Blades with Int/Ext Rotation
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work
EMOM For 12 Minutes (4 Rounds):
1) :30 Hollow Body Hold/Rock
2) 10-15 Kipping Swings
3) 5 Strict HSPU + Max Kipping HSPU (Deficit as needed)
*Strict HSPU + Kipping HSPU may be subbed for 5 Strict Press + 5 Push Press
Metcon (Time)
For Time:
500m Row
15 Power Snatches @ 60-70% of 1RM Snatch
30 6” Target Burpees
15 Power Snatches
500m Row