CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, Quads, T-Spine, Pecs and Lats
4 Minutes – Barbell Quad Mash and Band Hip Flexor/Quad Stretches
2 Minutes – Band Distracted Pigeon Pose/90/90 Stretch
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Glute Bridges
10 KB Swings
10 Goblet Squats
Back Squat (5×1 @ 90%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
15 Push-ups
12 Front Squats (95/65)
9 Toes To Bar
RX+ 115/75
Buy-Out
3×10 Glute Ham Raise (Weight if possible)