CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Wall Squat Stretches

2 Minutes – Pigeon Pose

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Back Squat (3×10)

Build up to a 10 rep max

Metcon (Time)

“HSPU Biathlon”

400m Run

21 HSPU

400m Run

15 HSPU

400m Run

9 HSPU

*Sub 42/30/18 Push-ups

*Complete 200m run penalty every time you break up the HSPU/Push-up

Extra Credit

3×10 Glute Ham Raise