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 – Lat/T-Spine and Front Rack Mobility

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft Front Rack Walk (2 KB’s Front Rack)

10 Glute Bridges

50ft Front Rack Walking Lunge (2 KB’s Front Rack)

10 Goblet Squats

Front Squat + Back Squat (5×2+4)

Every 2:30 For 10 Minutes (5 Sets) Complete 2 Front Squats + 4 Back Squats @ 85% of 1RM Front Squat.

*Hit 2 reps of front squat, quick rack and reset for 4 back squat, no additional rest between

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

21 Wallballs (20/14)

15 CTB Pull-ups

9 Burpees (6” Target)

Buy-Out

3 Rounds Not For Time:

10 Back Extensions

Max Rep Strict HSPU + Kipping HSPU