CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats
2 Minutes – Band Assisted Internal Rotation Stretch
3 Minutes – Band or Plate Shoulder Warm-up
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1 Round:
3 Wall Climbs
10 Kipping HSPU (Singles – Technique Work)
10-20 Handstand Shoulder Touches or Plank Hold
Push Press (1×6)
Push Press (1×4)
Push Press (1×2)
Push Press (1×4)
Push Press (1×6)
Metcon (Time)
5 Rounds For Time:
25 Calorie Row
16 CTB Pull-ups
9 Strict HSPU (Deficit if possible)
*20 Minute Cap