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 Mobility

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

100ft Single Arm Farmer’s Carry (50ft Left/50ft Right)

10 Monster Band Lateral Walk

10 Monster Band Glute Bridges

10 Goblet Squats

Back Squat (5×3)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Back Squats (Begin at 70% and build to a peak set of 3 for the day)

Metcon (Time)

For Time:

21-15-9

Front Squats (115/75)

Burpee Box Jumps (24/20)

RX+ 135/95

Buy-Out

3 Rounds:

1 Minute – Accumulate as much time as possible in an L-Sit (Paralettes or Rings)

1 Minute Rest