CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Ankle Mobility – Lunge Position with KB on Knee

2 Minutes – Wall Quad Stretch or Wall Squat Stretches

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Monster Band Glute Bridge

10 Monster Band Lateral Walk

10 Monster Band Goblet Squats

Front Squat (5×2 @ 85%)

Metcon (AMRAP – Reps)

EMOM For 15 Minutes:

Minute 1 – 15m/12w Calorie Row

Minute 2 – 15 Wallballs (20/14)

Minute 3 – 15 Toes to Bar

*Total Reps = 225m/210w

Comp Track:

Complete as many reps as possible each minute, post total reps

Buy-Out

3-5 Rounds Not For Time:

15-20 GHD Sit-ups

Max Unbroken Muscle-ups or Pull-ups