CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Ankle Mobility (KB on Knee)
2 Minutes – Hip Mobility Drills
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Single Leg Deadlifts
10 Barbell Hip Thrusts
10 Back Squats
Back Squat (7×3 @ 75-85%)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Back Squats @ 75-85%
Metcon (Time)
For Time:
27-21-15-9
Calorie Row
KB Swings (53/35)
RX+ KB Swings (70/53) or option to Power Snatch (75/55)
Buy-Out
3×8 Back Extensions (Weight if possible)