CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings and Glutes
Skill Work/Activation
Coaches Choice Dynamic Warm-up
1-2 Rounds:
5 Strict Pull-ups or Ring Rows
10 Goblet Squats
15 Sit-up
Back Squat (3×2)
Build to a peak set of 2 for the day – Aim for 85+% of 1RM on all 3 working sets – Note heaviest set
Metcon (Time)
5 Rounds For Time:
250m Row
20 Wallballs (20/14)
15 Toes to Bar (Sub Knee Raises or V-ups)
*20 Minute Cap