CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
5 Minutes – Foam Roll Calves and Ankles, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Band Distracted Ankle Stretches
2 Minutes – Wall Quad Stretch
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Hollow Rocks
10 KB Swings
10 Goblet Squats
Back Squat (1×8 @ 65%)
Back Squat (1×8 @ 70%)
Back Squat (1×6 @ 80%)
Back Squat (1×6 @ 85%)
Metcon (AMRAP – Reps)
EMOM For 15 Minutes (5 Rounds):
Minute 1 – 20 Wallballs (20/14)
Minute 2 – 15 Toes to Bar
Minute 3 – 10 Burpee Box Jumps (24/20)
*Sub V-ups as needed for Toes to Bar
225 Total Reps
Extra Credit
4×10 Reverse Lunges (Barbell on back or Farmer’s Carry with KB’s)
4×10 Pistols