CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

3 Minutes – Wall Quad/Squat Stretches

2 Minutes – Band Hamstring Stretches

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Glute Bridges

10 Banded Good Mornings

Back Squat (3×2 @ 90%)

Metcon (AMRAP – Reps)

12 Rounds For Reps:

:45 On/:15 Off

Power Clean (115/75)

Double Unders

Push-ups

*Alternate movements each minute for 12 total rounds (4 of each)

*Score is total number of reps completed

Buy-Out

3×6 Glute Ham Raise (Weight if possible)