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 – Wall Quad/Hip Flexor Stretches + Glute Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft Heavy Single Arm Front Rack Carry (Left)
10 Monster Band Lateral Walk
50ft Heavy Single Arm Front Rack Carry (Right)
10 Monster Band Glute Bridges
Back Squat (7×1)
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat (Build by feel to a peak set of 1 for the day)
Metcon (Time)
3 Rounds For Time:
21 Calorie Row
15 DB Squat Cleans (45/25)
9 Strict Ring Dips
RX+ Strict HSPU
*Scale to kipping only if unable to complete strict, not based off faster time
Buy-Out
3 Rounds Not For Time:
10 Back Extensions
10 Glute Bridges