CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Band Distracted Ankle Stretches

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

Warm-up

400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Saturday Nights (5 each side)

10 Wall Squats

10 KB Swings

Back Squat (1×10 @ 60%)

Back Squat (1×8 @ 65%)

Back Squat (1×8 @ 70%)

Back Squat (1×8 @ 75%)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Extra Credit

3×8 Back Extensions