CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Calf and Ankle Stretch

2 Minutes – Hip Mobility (Pigeon Pose, Wall Squat Stretches, Lunge Complex)

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Back Squat (1×8 @ 65%)

Back Squat (1×8 @ 70%)

Back Squat (1×8 @ 75%)

Back Squat (1×8 @ 80%)

Metcon (Time)

3 Rounds For Time:

400m Run

15 Front Squats @ 40% of 1RM Front Squat

Extra Credit

3 Rounds Not For Time:

10 Bulgarian Split Squats

20-25 GHD Sit-ups