CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Wall Quad Stretch

2 Minutes – Pigeon Pose

Warm-up

500m Row or 2 Minutes Jump Rope

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Goblet Squats

10 Glute Bridges

:20 Hollow Body Hold

Back Squat (1×10 @ 60%)

Back Squat (1×8 @ 65%)

Back Squat (1×6 @ 70%)

Back Squat (1×6 @ 75%)

Back Squat (1×6 @ 80%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

5 Power Cleans (135/95)

10 Toes to Bar

15 Wallballs (20/14)

RX + 155/105

Extra Credit

4×10 Bulgarian Split Squats (3 Second Negative)

3×8 Pistols