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 – Front Rack/T-Spine Mobility
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 Monster Band Glute Bridges
10 Single Leg Deadlifts
10 Monster Band Front Squats
Front Squat (6×2)
Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Front Squats @ 85-90%
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
10 Calorie Row
10 DB Thrusters (45/25)
10 Burpees
RX+ Thrusters (95/65)
Buy-Out
3×6 Back Extensions (Weight if possible)