CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Wall Quad Stretch or Squat Stretches

2 Minutes – Pigeon Pose or 90/90 Stretch

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Monster Band Glute Bridges

10 Monster Band Lateral Walk

10 Monster Band Squats

Back Squat (5×3 @ 80%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

400m Run

30 Wallballs (20/14)

Buy-Out

3×6 Glute Ham Raise (Weight if possible)