CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Stretches and Hip Mobility
2 Minutes – Wall Quad/Hip Flexor Stretches + Glute Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft Heavy Single Arm Front Rack Carry (Left)
10 Monster Band Lateral Walk
50ft Heavy Single Arm Front Rack Carry (Right)
10 Monster Band Glute Bridges
Back Squat (5×6)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 6 Back Squats @ 75-85%
Metcon (Time)
400m Run
30 Wallballs (20/14)
400m Run
40 Wallballs
400m Run
50 Wallballs
Buy-Out
3 Rounds Not For Time:
10 Good Mornings
10 Glute Bridges
*Heavier than last week