Thursday, June 4th


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats

2 Minutes – Trap Mash with Overhead Reach (Barbell in Rack)

2 Minutes – Lax Ball Shoulder Capsule/Shoulder Blades with Int/Ext Rotation

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work

EMOM For 12 Minutes (4 Rounds):

1) :30 Hollow Body Hold/Rock

2) 10-15 Kipping Swings

3) 5 Strict HSPU + Max Kipping HSPU (Deficit as needed)

*Strict HSPU + Kipping HSPU may be subbed for 5 Strict Press + 5 Push Press

Metcon (Time)

For Time:

500m Row

15 Power Snatches @ 60-70% of 1RM Snatch

30 6” Target Burpees

15 Power Snatches

500m Row