CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Band Lat/Shoulder Stretches
2 Minutes – Band/DB Shoulder Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
:30 Plank Hold
10 Single Arm KB Press
10 KB Windmill
Push Press (6×2)
Metcon (Time)
5 Rounds For Time:
30 Double Unders (2:1 Singles)
15 Burpees
RX+ 50 Double Unders
Buy-Out
3×1 Minute Chinese Plank Hold (Face Down)