CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

3 Minutes – Barbell Quad/Adductor Mash + Bulgarian Split Squats

2 Minutes – Barbell Hamstring Mash

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 Good Mornings

Power Clean (10×2 @ 70-80%)

EMOM For 10 Minutes Complete 2 Power Cleans @ 70-80% of 1RM

Metcon (Time)

For Time:

30-20-10

Row (Calories)

KB Swings (53/35)

Sit-ups