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
5-10 Minutes HSPU/Kipping HSPU Work
Marco (Time)
3 Rounds for time of:
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here