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 – Band Lat/Shoulder Mobility and Activation

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

10 Single Leg Deadlifts

10 Glute Bridges

10 Reverse Lunges

*Use a barbell for all 3 if possible

Front Squat (3×6)

6×60%, 6×70%, 6×80%

Metcon (Time)

For Time:

100 Double Unders (3:1 Singles)

50 Wallballs (20/14)

10 Muscle-ups

50 Wallballs (20/14)

100 Double Unders

*Scale to 50 Double Unders As Needed

*If no Muscle-ups, sub 10 Pull-ups/10 Ring Dips x 2 (20 total of each)

Buy-Out

5×15-20 GHD Sit-ups