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 – Front Rack/T-Spine Mobility

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

10 Monster Band Glute Bridges

10 Single Leg Deadlifts

10 Monster Band Front Squats

Front Squat (6×2)

Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Front Squats @ 85-90%

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Calorie Row

10 DB Thrusters (45/25)

10 Burpees

RX+ Thrusters (95/65)

Buy-Out

3×6 Back Extensions (Weight if possible)