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

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

10 Good Mornings

10 Monster Band Glute Bridges

10 Monster Band Back Squats

Front Squat + Back Squat (5×3+6)

Every 3 Minutes For 12 Minutes (5 Sets) Complete 3 Front Squats + 6 Back Squats @ 70% of 1RM Front Squat.

*Hit 3 reps of front squat, quick rack and reset for back squat, no additional rest between

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

10 Pull-ups

20 Wallballs (20/14)

30 Double Unders (2:1 Singles)

Comp Track:

7 Muscle-ups

50 Wallballs (20/14)

100 Double Unders

Buy-Out

3×10/Side – KB Front Rack Reverse Lunge