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
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft Front Rack Walk (2 KB’s Front Rack)
10 Glute Bridges
50ft Front Rack Walking Lunge (2 KB’s Front Rack)
10 Goblet Squats
Front Squat + Back Squat (5×2+4)
Every 2:30 For 10 Minutes (5 Sets) Complete 2 Front Squats + 4 Back Squats @ 85% of 1RM Front Squat.
*Hit 2 reps of front squat, quick rack and reset for 4 back squat, no additional rest between
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
21 Wallballs (20/14)
15 CTB Pull-ups
9 Burpees (6” Target)
Buy-Out
3 Rounds Not For Time:
10 Back Extensions
Max Rep Strict HSPU + Kipping HSPU