CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Wall Quad Stretch w/ Overhead Reach

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

Warm-up

2-3 Minutes Jump Rope

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

5 Behind the Neck Push Press

5 Tempo Overhead Squats (3330)

Overhead Squat (5×3)

Build up to a heavy(ish) triple for the day, note heaviest set

Metcon (Time)

For Time:

21-15-9

Deadlifts @ 50% of 1RM

Box Jumps (24/20)

Buy-Out

8x100m Run (1:1 Rest)

3×8 Glute Ham Raise (Weight if possible)