Tuesday, February 21st

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 (4×8)

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 8 Back Squats @ 65-75%

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes:

30 Double Unders (2:1 Singles)

15 DB Thrusters (45/25)

RX+ 45 Double Unders

Buy-Out

3 Rounds Not For Time:

10 Good Mornings

10 Glute Bridges

Posted in Workout of the Day.