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 (5×5)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Back Squats (Build by feel to a peak set of 5 for the day)
Metcon (Time)
For Time:
75 Double Unders (3:1 Singles)
50 Wallballs (20/14)
25 Deadlifts (225/155)
50 Wallballs
75 Double Unders
RX+ 150 Double Unders and Deadlifts @ (275/185)
Buy-Out
3 Rounds Not For Time:
10 Reverse Lunges
10 Glute Bridges