CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
2 Minutes – Band Lat/Pec/Shoulder Stretches and Front Rack Mobility
2 Minutes – Hip Flexor Stretches + Glute Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Power Clean)
Power Clean (10×3)
EMOM For 9 Minutes (10 Sets) Complete 3 Power Cleans @ 70-80% of 1RM Clean
Metcon (Time)
For Time:
25-20-15-10-5
Deadlifts (135/95)
50-40-30-20-10
Sit-ups
Buy-Out
3 Rounds Not For Time:
10 Glute Bridges
10 Back Extensions