CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

3 Minutes – Band Hip Flexor/Squat Stretches

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

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Monster Band Glute Bridges

10 Monster Band Walks

10 Monster Band Goblet Squats

Front Squat (3×2 @ 90%)

Metcon (AMRAP – Reps)

AMRAP 12 Minutes:

1 Thruster

2 Burpees

2 Thrusters

4 Burpees

3 Thrusters

6 Burpees

RX 95/65

RX+ 115/75

*Continue to add 1 thruster and 2 burpees until time expires

*Comp Track – Squat Clean Thrusters (115/75)

Buy-Out

5×15-20 GHD Sit-ups