CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Stretches
2 Minutes – Hip Mobility (Pigeon Pose, Wall Squat Stretches, Lunge Complex)
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Saturday Nights (5 each side)
10 Wall Squats
10 Weighted Sit-ups
Back Squat (5×3 )
Building to a peak set of 3 for the day – Note heaviest set
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
100m Run
5 Manmakers (45/25)
100m Run
15 Wallballs (20/14)
Extra Credit
3×8 RDL at 50% of 1RM Back Squat