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 and Front Rack Mobility
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
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 (5×1)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 1 Front Squat @ 95+%
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Buy-Out
3×8 Back Extensions (Weight if possible)