CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Band Lat/Pec/Shoulder Stretches + Internal Rotation Work
2 Minutes – Band Plate/Band Shoulder Activation
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
5 Minutes – Turkish Get-ups (Alternating)
Shoulder Press (1×5)
Shoulder Press (1×3)
Shoulder Press (1×2)
Shoulder Press (1×1)
Shoulder Press (1×1)
Shoulder Press (1×1)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
3 Manmakers (45/25)
6 Ring Dips (Sub 9 Push-ups)
9 CTB Pull-ups
100m Run
Extra Credit
3 x 1 Minute Chinese Plank Hold (Face Down)