CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Barbell Quad/Hip Flexor Mash
2 Minutes – Front Rack Mobility Drills
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Glute March (Alternating)
10 KB Swings
10 Monster Band Goblet Squats
Front Squat (5×3 @ 80%)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Comp Track:
15-10-5
Thrusters (135/95)
Bar Muscle-ups
Buy-Out
3×10 Back Extensions (Weight if possible)