CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Hip Flexor/Quad Stretches

2 Minutes – Front Rack Mobility Drills

Warm-up

500m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

10 Glute March (Alternating)

10 Walking Lunges

10 Goblet Squats

Front Squat (5×3)

@ 75% of 1RM Front Squat

Air Force WOD (Time)

20 Thrusters

20 SDHP

20 Push Jerks

20 Overhead Squats

20 Front Squats

*95/65 barbells

*EMOM complete 4 burpees

Buy-Out

5 Rounds Not For Time:

10-15 GHD Sit-ups

Max Strict HSPU + Max Kipping HSPU (Not to failure)