CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Wall Quad Stretch
2 Minutes – Int/Ext Rotation Shoulder Stretches/Activation
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work
5-10 Minutes of HSPU/Handstand Walk Skill Work
Metcon (Time)
For Time:
800m Run
40 Walking Lunge Steps
30 KB Swings (70/53)
20 Med Ball Sit-ups (20/14)
10 Bar Muscle-Ups
20 Med Ball Sit-ups (20/14)
30 KB Swings (70/53)
40 Walking Lunge Steps
800m Run
*Sub 2:1 Pull-ups for Muscle-ups