CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Ankle Mobility + 10 Single Leg Squats (Assist as needed)
2 Minutes – Wall Quad Stretch
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Single Leg Deadlifts
10 Glute Bridges
10 Jumping Back Squats
Back Squat (6×2)
Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Back Squats @ 80-90%
Metcon (Time)
3 Rounds For Time:
400m Run
15 KB Swings (70/53)
15 Toes to Bar
Buy-Out
3×8 Glute Ham Raise (Weight if possible)