CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Stretch
2 Minutes – Hip Mobility (Pigeon Pose, Wall Squat Stretches, Lunge Complex)
Warm-up
3 Minutes Jump Rope/Double Under Skill Work
Coaches Choice Dynamic Warm-up
Skill Work/Activation
10 Monster Band Walks (Each Side)
10 Monster Band Glute Bridges
10 Side Lying Clams
Back Squat (1×10 @ 60%)
Back Squat (1×10 @ 65%)
Back Squat (1×8 @ 70%)
Back Squat (1×8 @ 75%)
Metcon (AMRAP – Reps)
Against a 12 Minute Running Clock:
1 Minute Squat Cleans (135/95)
1 Minute Double Unders
2 Minutes Squat Cleans (135/95)
2 Minutes Double Unders
3 Minutes Squat Cleans (135/95)
3 Minutes Double Unders
Extra Credit
3×10 Good Mornings