CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Stretches and Hip Mobility
2 Minutes – Hamstring Activation (Band hamstring extension, good mornings, band hamstring curl, pvc/barbell RDL’s)
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Farmers Carry (Left)
10 Glute Bridges
50ft Farmers Carry (Right)
10 Single Leg Deadlifts
*2nd Round: 50ft front rack carry (L/R)
Back Squat (6×4)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Back Squat @ 77%
Metcon (Time)
1000m Row
Followed By:
21-15-9
Burpees
OH Squats (115/75)
*Sub Front Squats As Needed
Buy-Out
3 Rounds Not For Time:
10 Back Extensions
10 Reverse Lunges (Front Rack or Farmers Carry)