CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Stretches and Hip Mobility
2 Minutes – Lat/T-Spine Mobility
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 Monster Band Glute Bridges
10 Single Leg Deadlifts
10 Monster Band Goblet Squats
Front Squat (5×2)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Front Squats @ 90-95%
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*Sub back squats if unable to safely OH Squat
Buy-Out
3×10 Back Extensions (Weight if possible)