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
Front Squat (5×6)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 6 Front Squats @ 75-80%
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
12 Box Jumps (24/20)
9 Thrusters (95/65)
6 Bar Muscle-ups (Sub 6 CTB pull-ups/6 dips)
RX+ Thrusters (115/75)
Buy-Out
3 Rounds Not For Time:
10 Front Racked Step-ups
10 Glute Bridges