CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

4 Minutes – Barbell Quad Mash and Band Hip Flexor/Quad Stretches

2 Minutes – Band Distracted Pigeon Pose/90/90 Stretch

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Glute Bridges

10 KB Swings

10 Goblet Squats

Back Squat (5×1 @ 90%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

15 Push-ups

12 Front Squats (95/65)

9 Toes To Bar

RX+ 115/75

Buy-Out

3×10 Glute Ham Raise (Weight if possible)