CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats

2 Minutes – Calf and Ankle Mobility + 10 Single Leg Squats (Assist as needed)

2 Minutes – Wall Quad Stretch + 10 Wall Squats

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Monster Band Glute Bridges

10 Single Leg Deadlifts

10 Monster Band Back Squats

Back Squat (6×5)

Every 2 Minutes For 10 Minutes (6 Sets) Complete 5 Back Squats @ 70-80%

Metcon (AMRAP – Reps)

EMOM For 15 Minutes (5 Sets) Complete:

1) 40 Double Unders

2) 20 Wallballs (20/14)

3) 10 Strict Ring Dips (Sub Push-ups as needed)

*350 Total Reps

Buy-Out

5 Rounds:

200m Run

15-20 GHD Sit-ups