CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll T-Spine and Lats

5 Minutes – Coaches Choice Shoulder Mobility Drills:

Skill Work/Activation

3-5 Wall Climbs

5-10 Kick to Handstand (Freestanding if possible)

10-20 Weight Shift in Handstand or Shoulder Touch in Push-up Plank

:20-:30 Ring Support

Push Press (3×2)

Build to a peak set of 2 for the day – Note heaviest set

Metcon (3 Rounds for reps)

EMOM For 15 Minutes:

Minute 1 – 100m Shuttle Sprint (Length of gym x6)

Minute 2 – 15 Russian KB Swings (70/53)

Minute 3 – 10 Burpees (6” Target)