CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Wall Quad Stretch

2 Minutes – Band Distracted Pigeon Pose/Hip Stretches

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Saturday Nights

10 Heavy Russian KB Swings

10 Heavy Globlet Squats

Back Squat (1×6 @ 70%)

Back Squat (1×6 @ 80%)

Back Squat (1×3 @ 90%)

Back Squat (1×2 @ 95%)

Metcon (AMRAP – Reps)

EMOM For 12 Minutes (4 Sets):

15/10 Calorie Row

20 Russian KB Swings (53/35)

25 Double Unders (50 Singles)

*Complete all reps = 240/220

Extra Credit

3×10 Back Extensions (Weight as needed)