CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Internal/External rotation with plate

2 Minutes – Band Lat/OH Stretch

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work/Activation

10 Reverse Snow Angels

10 Single Arm KB/DB Press

10 KB Windmills

Shoulder Press (1×8)

Shoulder Press (1×6)

Shoulder Press (1×4)

Shoulder Press (1×6)

Shoulder Press (1×8)

Alternate Strict Press with Supine Ring Row (Tempo 30×1) – 8-8-8-8

Metcon (Time)

For Time:

400m Run

21 Push Press (95/65)

1 Rope Climb

400m Run

15 Push Press (95/65)

2 Rope Climbs

400m Run

9 Push Press (95/65)

3 Rope Climbs

Extra Credit

EMOM For 12 Minutes (4 Sets of Each):

1) 10 Kipping Swings (Ring or Bar)

2) 5 Hip Extension to Pull to Rings (Feet on Box)

3) 3-5 Muscle-up Transitions

Or

1-3 Strict Muscle-ups