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/T-Spine Mobility and Activation

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

10 Single Leg Deadlifts

10 Zombie Squats

10 Bulgarian Split Squat

Front Squat (3×8)

8×55%, 8×65%, 8×75%

Metcon (Time)

For Time:

15-12-9-6-3

Power Cleans (115/75)

Lateral Burpees

RX+ 135/95

Buy-Out

5×15-20 GHD Sit-ups

*Add 50 Double Unders Before Each Set