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 (Wall Squat Stretch/Pigeon/Quad Stretch/Wall Squats…)

2 Minutes – Band Lat/Shoulder Mobility and Activation

Warm-up

500m Row

Dynamic Warm-up Drills

Skill Work/Activation

2 Rounds:

10 Single Leg Deadlifts

10 KB Swings

10 Goblet Squats

Paused Back Squat (5×3)

3×60%, 3×65%, 3×70, 3×75%, 3×80%

(3 second pause at the bottom of each rep)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

6 Power Cleans (185/125)

12 Burpees

14 Toes to Bar

50ft Handstand Walk or 6 HSPU