CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility/Band Hamstring Stretches
2 Minutes – OH Mobility/Stability Drills
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
2 Wall Climbs
4 Kick to Handstand/Freestanding if possible
8 Shoulder Touch/Weight Shift in HS/HS Walk
Shoulder Press (5×5)
Build up to a peak set for the day, note heaviest set
Metcon (Time)
3 Rounds For Time:
500m Row
45 Sit-ups
15 Ring Dips
Buy-Out
Tabata Hollow Body Hold