CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Band Distracted Ankle Stretches
2 Minutes – Hip Mobility (Pigeon Pose, Wall Squat Stretches, Lunge Complex)
Warm-up
400m Run or 500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Saturday Nights (5 each side)
10 Wall Squats
10 KB Swings
Back Squat (1×10 @ 60%)
Back Squat (1×8 @ 65%)
Back Squat (1×8 @ 70%)
Back Squat (1×8 @ 75%)
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Extra Credit
3×8 Back Extensions