CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Band Lat/Shoulder Stretches
2 Minutes – Band/DB Shoulder Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
3 Wall Climbs
5 Handstand Kick-up (Freestanding Hold if Possible)
5-10 Shoulder Touch or Weight Shift in Handstand
Push Press (5-3-2-1-1-1)
Metcon (Time)
5 Rounds For Time:
250m Row
10 Push Press (115/75)
10 Box Jumps (24/20)
RX+ Push Press (135/95) and Box Jump (30/24)
Buy-Out
3×1 Minute Chinese Plank Hold (Face Up)