CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll T-Spine and Lats
5 Minutes – Coaches Choice Shoulder Mobility Drills:
Skill Work/Activation
3-5 Wall Climbs
5-10 Kick to Handstand (Freestanding if possible)
10-20 Weight Shift in Handstand or Shoulder Touch in Push-up Plank
:20-:30 Ring Support
Push Press (3×2)
Build to a peak set of 2 for the day – Note heaviest set
Metcon (3 Rounds for reps)
EMOM For 15 Minutes:
Minute 1 – 100m Shuttle Sprint (Length of gym x6)
Minute 2 – 15 Russian KB Swings (70/53)
Minute 3 – 10 Burpees (6” Target)