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

2 Rounds:

10 Good Mornings

10 Monster Band Glute Bridges

10 Monster Band Goblet Squats

Front Squat + Back Squat (5 x 3+6)

Every 3 Minutes For 12 Minutes (5 Sets) Complete 3 Front Squats + 6 Back Squats @ 65% of 1RM Front Squat.

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

Metcon (3 Rounds for reps)

5 Rounds of :40 On/ :20 Off at Each Station:

Double Unders

KB Swings (53/35)

Burpees

*Rotate through stations one at a time until 5 rounds of each are completed, score is total reps at each station

Buy-Out

3×6 Back Extensions (Weight if possible)