CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Thoracic Mobility with KB or Barbell

2 Minutes – Band Lat/OH Stretches

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work/Activation

10 Wall Angels

10 Single Arm KB/DB Walking Lunges

10 KB Windmills

Shoulder Press (1×6 )

Shoulder Press (1×4)

Shoulder Press (1×2)

Shoulder Press (1×4)

Shoulder Press (1×6)

Metcon (AMRAP – Reps)

Every 4 Minutes For 12 Minutes (4 Rounds):

400m Run

7 Push Jerks @ 50% of 1RM Jerk

14 Lateral Burpees

Extra Credit

5 x 10-15 GHD Sit-ups