CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Band Assisted Internal Rotation Stretch

3 Minutes – Band or Plate Shoulder Warm-up

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1 Round:

3 Wall Climbs

10 Kipping HSPU (Singles – Technique Work)

10-20 Handstand Shoulder Touches or Plank Hold

Push Press (1×6)

Push Press (1×4)

Push Press (1×2)

Push Press (1×4)

Push Press (1×6)

Metcon (Time)

5 Rounds For Time:

25 Calorie Row

16 CTB Pull-ups

9 Strict HSPU (Deficit if possible)

*20 Minute Cap