CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3-5 Minutes – Foam Roll Hamstrings, Glutes, Quads, T-Spine, Pecs and Lats
2 Minutes – Wall Quad Stretch or Squat Stretches
2 Minutes – Band Distracted Hip Stretches
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 KB Swings
10 Glute March
10 Back Squats
Back Squat (5×2 @ 85%)
Metcon (AMRAP – Reps)
EMOM For 15 Minutes (5 Rounds):
Minute 1: 200m Run
Minute 2: 15 Racked Lunges (75/55)
Minutes 3: 10 Toes to Bar
*Cut runs to 100m if you’re unable to complete under cap or need a rest between movements
*Total Reps = 130
Buy-Out
3×10 Glute Ham Raise (Weight if possible)