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

3 Minutes Jump Rope/Double Under Skill Work

Coaches Choice Dynamic Warm-up

Skill Work/Activation

10 Monster Band Walks (Each Side)

10 Monster Band Glute Bridges

10 Side Lying Clams

Back Squat (1×10 @ 60%)

Back Squat (1×10 @ 65%)

Back Squat (1×8 @ 70%)

Back Squat (1×8 @ 75%)

Metcon (AMRAP – Reps)

Against a 12 Minute Running Clock:

1 Minute Squat Cleans (135/95)

1 Minute Double Unders

2 Minutes Squat Cleans (135/95)

2 Minutes Double Unders

3 Minutes Squat Cleans (135/95)

3 Minutes Double Unders

Extra Credit

3×10 Good Mornings