CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats
2 Minutes – Band Assisted Internal Rotation Stretch
3 Minutes – Band or Plate Shoulder Warm-up
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1 Round:
3 Wall Climbs
30 Seconds Handstand Hold or Handstand Walk
10-20 Handstand Shoulder Touches or Plank Hold
Push Press (1×8)
Push Press (1×6)
Push Press (1×4)
Push Press (1×6)
Push Press (1×8)
Metcon (Time)
For Time:
800m Run
30 Power Snatch @ 50-60% of 1RM Snatch
800m Run