CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Stretch
2 Minutes – Hip Mobility (Pigeon Pose, Wall Squat Stretches, Lunge Complex)
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Back Squat (1×10 @ 60%)
Back Squat (1×8 @ 70%)
Back Squat (1×8 @ 75%)
Back Squat (1×8 @ 80%)
Metcon (Time)
3 Rounds For Time:
10 Front Squats @ 50% of 1RM
20 CTB Pull-ups
50 Double Unders (3:1 Singles)
Extra Credit
3×8 RDL @ 60% of Back Squat 1RM