CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Mobility/Hip Mobility Drills
Warm-up
500m Row
Dynamic Warm-up Drills
Skill Work/Activation
2 Rounds:
10 KB Swings
10 Single Leg Deadlifts
10 Goblet Squats
Back Squat (5×2)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Back Squats @ 80-85%
Metcon (Time)
7 Rounds For Time:
28 Double Unders
14 KB Swings (70/53)
7 HSPU
*15 Minute Cap
Buy-Out
3×8 Glute Ham Raises (Weight if possible)