CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
Spend 5 minutes foam rolling or lax balling whatever is sore from the last 3 days
Skill Work/Activation
Coaches Choice Dynamic Warm-up
Skill Work
Spend 15 Minutes Cycling through 3-4 Rounds – Not For Time:
1 Minute – Accumulate as many seconds as possible in L-Sit (Rings/Parallettes/Box)
10-15 GHD Sit-ups or Med Ball Sit-ups
1 Minute – Max Handstand Hold or Handstand Walk
10 Back Extensions or Good Mornings
Metcon (Time)
For Time:
250m Row
500m Row
750m Row
500m Row
250m Row
*Rest 1:1