CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Barbell Quad/Hip Flexor Mash

2 Minutes – Front Rack Mobility Drills

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Glute March (Alternating)

10 KB Swings

10 Monster Band Goblet Squats

Front Squat (5×3 @ 80%)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Comp Track:

Thrusters (135/95)

Bar Muscle-ups

Buy-Out

3×10 Back Extensions (Weight if possible)