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
5 Minutes Rope Climb Technique Work (S-Hook, J-Hook, Legless)
Metcon (Time)
“Shinkle”
10 Rounds For Time:
1 Rope Climb
5 Clean and Jerks (135/95)
10 Lateral Burpees
25 Double Unders