CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Calf and Ankle Stretches

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

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up:

Skill Work/Activation

1-2 Rounds:

10 Glute Bridges (KB on hips)

10 Jumping Squats

10 Thigh Touches from Plank

Back Squat (5×5)

Build to a peak set of 5 for the day – Note heaviest set

Metcon (Time)

For Time:

25-20-15-10-5

Calorie Row

Wallballs (20/14)

Box Jumps (24/20)

Extra Credit

3×10 Back Extensions or Good Mornings