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 Mobility

Warm-up

400m Run

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 (5×2)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Front Squats @ 90-95%

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*Sub back squats if unable to safely OH Squat

Buy-Out

3×10 Back Extensions (Weight if possible)