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 – Hamstring Activation (Band hamstring extension, good mornings, band hamstring curl, pvc/barbell RDL’s)
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Farmers Carry w/ Plate (Left)
10 Reverse Lunges w/ Plate
50ft Farmers Carry w/ Plate (Right)
10 Goblet Squats w/Plate
Back Squat (5×2)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Back Squat @ 85-90%
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
20 Calorie Row
15 KB Swings (53/35)
10 Box Jumps (24/20)
RX+ KB Swings (70/53) and Box Jumps (30/24)
Buy-Out
3×10 Glute Ham Raise (Weight if Possible)
Tempo – 3131