CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Wall Squat Stretches/Hip Mobility

2 Minutes – Shoulder Mobility (PVC/Plates/Bands)

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

5 Behind the Neck Push Press

5 Tempo Overhead Squats (3330)

Overhead Squat (5×1)

Build up to a heavy single for the day, possible 1RM attempt, note heaviest set

Metcon (Time)

For Time:

30 Deadlifts (185/135)

30 Calorie Row

30 Front Squats (135/95)

Buy-Out

4x400m Run (1:1 Rest)