CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

3 Minutes – Band Hamstring Stretches/Activation

2 Minutes – Squat Mobility (Accumulate 2 minutes in squat working ankles, hips)

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Glute March

:30 Plank Hold

10 Zombie Squats (Barbell)

Front Squat (3×1 @ 95%)

Metcon (Time)

For Time:

100 Double Unders (3:1 Singles)

50 Calorie Row

25 DB Step-ups (45/25 and 24”/20”)

Buy-Out

3 Rounds Not For Time:

10 Back Extensions

20 GHD Sit-ups