CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Hip Mobility Drills Choose 2-3 (Wall Squat Stretches, Pigeon Pose or 90/90 Stretch, Frog Pose, Squat to Stands, Lunge Complex, Lateral Squats)
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Single Leg Deadlifts
5 Broad Jumps
10 Single Arm KB Swings
Back Squat (5×3 @ 70%)
Metcon (Time)
3 Rounds For Time:
30 Calorie Row
20 Front Squats (75/55)
10 Box Jumps (30/24)
Extra Credit
3×10 Glute Ham Raise (Weight if possible)