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

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 Goblet Squats

Front Squat (5×3)

70%, 75%, 80%, 85%, 90%

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

30 Double Unders (2:1 Singles)

10 Goblet Squats (53/35)

5 HSPU (Sub 10 Push-ups)

RX+ Front Squat (115/75)

Buy-Out

3×8 Back Extensions (Weight if possible)