CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats
2 Minutes – Thoracic Mobility with KB or Barbell
2 Minutes – Band Lat/OH Stretches
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
10 Wall Angels
10 Single Arm KB/DB Walking Lunges
10 KB Windmills
Shoulder Press (1×6 )
Shoulder Press (1×4)
Shoulder Press (1×2)
Shoulder Press (1×4)
Shoulder Press (1×6)
Metcon (AMRAP – Reps)
Every 4 Minutes For 12 Minutes (4 Rounds):
400m Run
7 Push Jerks @ 50% of 1RM Jerk
14 Lateral Burpees
Extra Credit
5 x 10-15 GHD Sit-ups