CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, Quads, T-Spine, Pecs and Lats
3 Minutes – Wall Quad/Squat Stretches
2 Minutes – Band Hamstring Stretches
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Glute Bridges
:20 Hollow Body Hold
10 Monster Band Back Squat (Barbell)
Back Squat (3×1 @ 95%)
Metcon (Time)
3 Rounds For Time:
400m Run
3 Rope Climbs
30 Wallballs (20/14)
*Sub 2:1 Rope Pulls or 3:1 Ring Rows
Buy-Out
3×10 Glute Ham Raise (Weight if possible)