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

400m Run

Coaches Choice Dynamic Warm-up

Back Squat (1×10 @ 60%)

Back Squat (1×8 @ 70%)

Back Squat (1×8 @ 75%)

Back Squat (1×8 @ 80%)

Metcon (Time)

3 Rounds For Time:

10 Front Squats @ 50% of 1RM

20 CTB Pull-ups

50 Double Unders (3:1 Singles)

Extra Credit

3×8 RDL @ 60% of Back Squat 1RM