CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Barbell Mash Quads + 10 Bulgarian Split Squats (Each Leg)
2 Minutes – Foam Roll T-Spine with Overhead Reach
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Glute Bridges
10 Hollow Rocks
10 Goblet Squats
Paused Front Squat (4×4)
60-70% of 1RM Front Squat (3 Second Pause In Bottom Position)
Metcon (Time)
For Time:
500m Row
30-20-10
Goblet Squats (53/35)
15-12-9
CTB Pull-ups
500m Row
Comp Track:
500m Row
30-20-10
Pistols
9-6-3
Bar Muscle-ups
500m Row
Extra Credit
Accumulate 3 Minutes in Ring Support – Rest as needed