CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

Spend 5 minutes foam rolling or lax balling whatever is sore from the last 3 days

Skill Work/Activation

Coaches Choice Dynamic Warm-up

Skill Work

Spend 15 Minutes Cycling through 3-4 Rounds – Not For Time:

1 Minute – Accumulate as many seconds as possible in L-Sit (Rings/Parallettes/Box)

10-15 GHD Sit-ups or Med Ball Sit-ups

1 Minute – Max Handstand Hold or Handstand Walk

10 Back Extensions or Good Mornings

Metcon (Time)

For Time:

250m Row

500m Row

750m Row

500m Row

250m Row

*Rest 1:1