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 Mobility

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

10 Single Leg Deadlifts

10 Goblet Squats

10 Bulgarian Split Squat

Front Squat (10×50%, 10×60%, 10×70%)

Metcon (Time)

For Time

750m Row

21 Thrusters (95/65)

500m Row

15 Thrusters (95/65)

250m Row

9 Thrusters (95/65)

Buy-Out

5×15-20 GHD Sit-ups