CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3-5 Minutes – Foam Roll Hamstrings, Glutes, Quads, T-Spine, Pecs and Lats

2 Minutes – Wall Quad Stretch or Squat Stretches

2 Minutes – Band Distracted Hip Stretches

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 KB Swings

10 Glute March

10 Back Squats

Back Squat (5×2 @ 85%)

Metcon (AMRAP – Reps)

EMOM For 15 Minutes (5 Rounds):

Minute 1: 200m Run

Minute 2: 15 Racked Lunges (75/55)

Minutes 3: 10 Toes to Bar

*Cut runs to 100m if you’re unable to complete under cap or need a rest between movements

*Total Reps = 130

Buy-Out

3×10 Glute Ham Raise (Weight if possible)