CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats
2 Minutes – Pec Mash with Internal/External Rotation
3 Minutes – Band or Plate Shoulder Warm-up
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Round:
5 Strict Pull-ups or Ring Rows
10 Push-ups or Ring Dips
15 Hollow Rocks
Push Press (1×4)
Push Press (1×2)
Push Press (1×1)
Push Press (1×1)
Push Press (1×2)
Push Press (1×4)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
15 DB Hang Power Cleans (45/25)
12 Push-ups
9 Toes to Bar