CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
5 Minutes – Foam Roll/Lax Ball
Coaches Choice Dynamic Warm-up (No Measure)
Skill Work
Spend 15 Minutes – Cycle through 3-4 Total Rounds – Not For Time:
3-5 Strict Ring Dips or Box Dips (Weight if needed)
5-10 Ring/Bar Kipping Swings or 3-5 Strict Pull-ups
1-5 Strict Muscle-up/Muscle-up Transition/Banded Muscle-up
3-5 Kick to Handstand or Handstand Walk for distance
Metcon (Time)
4 Rounds For Time:
400m Run
25 Sit-ups*
*Med-Ball Sit-ups