CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Band Lat/Shoulder Stretches
2 Minutes – Shoulder Internal/External Rotation Work (Band or plate assisted)
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
:30 HS Hold
10 KB Swings
10 KB Windmill
Push Press (5×3)
Metcon (Time)
3 Rounds For Time:
500m Row
10 Power Snatches (115/75)
RX+ 135/95
Buy-Out
5×15-20 GHD Sit-ups