CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Band Lat/Shoulder Stretches
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Lat Pull-downs
10 Hollow Rock
10 Superman
3 Strict Pull-ups + 3 Kipping Pull-ups + 3 CTB Pull-ups (10×1)
EMOM For 10 Minutes Complete:
3 Strict Pull-ups
3 Kipping Pull-ups
3 CTB Pull-ups
*Weight or band assist as needed to complete reps
Metcon (Time)
3 Rounds For Time:
400m Run
21 Burpees
Buy-Out
Tabata Hollow Rock