CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats

3 Minutes – Calf and Ankle Mobility

2 Minutes – OH Mobility/Stability Drills

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

5 Kick to Handstand (Freestanding if possible)

10 Weight Shift in Handstand/Shoulder Touch or Handstand Walk

5 HSPU/Kipping HSPU or Negative

Shoulder Press (6×6)

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Strict Press @ 65%

*After each set of press, complete 5 Strict Pull-ups (Weight if possible)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

21 Calorie Row

15 Push Press (115/75)

9 Knees to Elbow

RX+ 135/95

Buy-Out

4 Rounds Not For Time:

15-20 GHD Sit-ups

10-12 DB Flies