CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Wall Quad Stretch + Squat Stretches

2 Minutes – Front Rack Mobility (PVC, Doorway Stretch, Band Stretch, etc.)

Warm-up

Run/Row/Jump Rope

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Air Squats

10 Reverse Lunges

10 Goblet Squats

Tempo Front Squat (1×4)

Tempo Front Squat (1×4)

Tempo Front Squat (1×4)

Tempo Front Squat (1×4)

*3 Second Negative, 0 Second Pause at Bottom, Explosive Drive Up, 0 Second Pause at Top

Metcon (Time)

3 Rounds For Time:

10 Racked Lunges @ 50-60% of 1RM Front Squat

20 CTB Pull-ups

50 Double Unders (3:1 Singles)

Extra Credit

3×10 Back Extensions