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
10 Banded Good Mornings
Back Squat (3×2 @ 90%)
Metcon (AMRAP – Reps)
12 Rounds For Reps:
:45 On/:15 Off
Power Clean (115/75)
Double Unders
Push-ups
*Alternate movements each minute for 12 total rounds (4 of each)
*Score is total number of reps completed
Buy-Out
3×6 Glute Ham Raise (Weight if possible)