CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Band Lat/Pec/Shoulder Stretches + Internal Rotation Work
2 Minutes – Shoulder Activation (Single Arm Press Work, Windmills, Turkish Get-up)
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work
Kipping/Butterfly Pull-up Progressions
Danny (AMRAP – Rounds and Reps)
20 minute AMRAP of:
30 Box Jump, 24″
20 Push Press, 115#
30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here