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

1-2 Rounds:

2-3 Wall Climbs w/ 15-20 Second Hold

5 Kick to Handstand Hold (Freestanding if possible)

10-15ft HS Walk/Shoulder Touch/Weight Shift in HS

Shoulder Press (5×5)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 5 Strict Press @ 70-75%

*After each set of press, complete 5 strict pull-ups, weight and band assist as needed. Hit perfect range of motion on each rep with chin over bar vertically and horizontally

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

200m Run

21 KB Swings (53/35)

21 Med-Ball Sit-ups (20/14)

Buy-Out

Tabata Plank Hold (Weight as needed)