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
Front Squat (5×2)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Front Squats @ 90-90+%
Metcon (Time)
3 Rounds For Time:
5 Muscle-ups
10 Squat Cleans (135/95)
20 Box Jumps (24/20)
*Sub 10 Pull-ups/5 Dips if no muscle-up
Buy-Out
3 Rounds Not For Time:
10 Back Extensions
10 Glute Bridges