CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Barbell Mash Quads + 10 Bulgarian Split Squats (Each Leg)

2 Minutes – Foam Roll T-Spine with Overhead Reach

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Glute Bridges

10 Hollow Rocks

10 Goblet Squats

Paused Front Squat (4×4)

60-70% of 1RM Front Squat (3 Second Pause In Bottom Position)

Metcon (Time)

For Time:

500m Row

30-20-10

Goblet Squats (53/35)

15-12-9

CTB Pull-ups

500m Row

Comp Track:

500m Row

30-20-10

Pistols

9-6-3

Bar Muscle-ups

500m Row

Extra Credit

Accumulate 3 Minutes in Ring Support – Rest as needed