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 – Front Rack Mobility
Warm-up
500m Row (22 SPM Pace)
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft Farmers Carry (Right)
10 Monster Band Glute Bridges
*2nd Round: 50ft front rack carry (L/R)
Back Squat (4×4)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 4 Back Squat @ 86%
*If you are unable to complete all 4 reps unbroken, rack the bar and break reps as needed
Raging Bull (Time)
5 Rounds For Time:
12 CTB Pull-ups
9 Front Squats @ 50% of 1RM Front Squat
6 HSPU
RX+ 6 Muscle-ups/Deficit HSPU (45# Plate)
*15 Minute Cap
Buy-Out
3 Rounds Not For Time:
10 Glute Bridges
10 Back Extensions