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

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

30 Seconds Glute Contraction

10 KB Swings

10 Goblet Squats

Back Squat (5×3 @ 75%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 DB Thrusters (45/25)

10 Burpees

Extra Credit

3×8 Glute Ham Raise (Weight if possible)