CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Band Lat/Shoulder Stretches

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

Warm-up

2 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Single Leg Deadlifts

10 Single Leg Squats (Use box or pull-up rig as needed)

10 Lunges

Tempo Front Squat (1×8)

Tempo Front Squat (1×8)

Tempo Front Squat (1×8)

Tempo Front Squat (1×8)

(30×0 Tempo)

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

Metcon (Time)

For Time:

50 Double Unders (3:1 Singles)

25 Box Jumps (24/20)

20 6” Target Burpees

15 Toes to Bar

30 Push-ups (Ring Push-ups if possible)

15 Toes to Bar

20 6” Target Burpees

25 Box Jumps (24/20)

50 Double Unders (3:1 Singles)

Extra Credit

5×15-20 GHD Sit-ups