CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
2 Minutes – Band Lat/Shoulder Stretches + Lat Activation
2 Minutes – OH Mobility
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
3 Kick to Handstand
3 Handstand Negative to Kip Position
3 Kipping HSPU/Attempts
2 Push Press + 1 Jerk (5×1)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Push Press + 1 Jerk @ 80-85% of 1RM
Metcon (Time)
3 Rounds For Time:
500m Row
400m Run
Buy-Out
3 Rounds Not For Time:
10-12 DB Front Raises
20 Band Tricep Extensions
12-15 DB Hammer Curls