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 Monster Band Glute Bridges

10 Single Leg Deadlifts

10 Monster Band Goblet Squats

Front Squat (5×1)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 1 Front Squat @ 95+%

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Buy-Out

3×8 Back Extensions (Weight if possible)