CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats

2 Minutes – Pec Mash with Internal/External Rotation

3 Minutes – Band or Plate Shoulder Warm-up

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Round:

5 Strict Pull-ups or Ring Rows

10 Push-ups or Ring Dips

15 Hollow Rocks

Push Press (1×4)

Push Press (1×2)

Push Press (1×1)

Push Press (1×1)

Push Press (1×2)

Push Press (1×4)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

15 DB Hang Power Cleans (45/25)

12 Push-ups

9 Toes to Bar