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 Pigeon Pose/Box Pigeon Pose
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 KB Swings
10 Glute Bridges
10 Back Squats
Back Squat (4×3 @ 85%)
Metcon (Time)
For Time:
21-15-9
Power Clean
Front Racked Lunge
Push Jerk
*All barbell movements @ 30-40% of today’s back squats
Buy-Out
3×8 Glute Ham Raise (Weight if possible)