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:

15 Second Side Bridge (Left)

10 Glute Bridges

15 Second Side Bridge (Right)

10 Back Squats

Back Squat (5×3)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Back Squat @ 80-85%

Metcon (Time)

For Time:

1000m Row

70 Wallballs (20/14)

35 Pull-ups

Buy-Out

5×15-20 GHD Sit-ups