CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

3 Minutes – Hip Mobility Drills Choose 2-3 (Wall Squat Stretches, Pigeon Pose or 90/90 Stretch, Frog Pose, Squat to Stands, Lunge Complex, Lateral Squats)

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Single Leg Deadlifts

5 Broad Jumps

10 Single Arm KB Swings

Back Squat (5×3 @ 70%)

Metcon (Time)

3 Rounds For Time:

30 Calorie Row

20 Front Squats (75/55)

10 Box Jumps (30/24)

Extra Credit

3×10 Glute Ham Raise (Weight if possible)