CrossFit Vae Victis – At Home Wods
Warm-up
2-3 Minutes – Run, Jump Rope or Jumping Jacks
2-3 Minutes – Calf and Ankle Stretches, Pigeon Pose, Wall/Couch Quad Stretch, Wall Slides
3 Rounds: 2 (Each Side) Over the Fence/Under The Fence, 3 Inchworms (1 Push-up), 10 Scap Push-ups, 10 Glute Bridges, :10 Lunge Hold (Each Leg)
Deadlift (4×6)
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Deadlifts
12 (Each leg) RFE Front Racked DB/KB Split Squats
10 Alternating Step-ups (Goblet Hold)
*Sub 12 KB/DB deadlifts or good mornings if no barbell
Metcon (Time)
3 Rounds For Time:
400m/2:00 Run
20 Alternating DB Snatches
20 Alternating DB Step-ups
*If no DB, ground to overhead with any object and complete unweighted step-ups or lunges
Buy-Out
10 x :30 Max Sit-ups (Rest :30)