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 – Hamstring Mobility
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
100ft Single Arm Farmer’s Carry (50ft Left/50ft Right)
10 Monster Band Lateral Walk
10 Monster Band Glute Bridges
10 Goblet Squats
Back Squat (5×3)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Back Squats (Begin at 70% and build to a peak set of 3 for the day)
Metcon (Time)
For Time:
21-15-9
Front Squats (115/75)
Burpee Box Jumps (24/20)
RX+ 135/95
Buy-Out
3 Rounds:
1 Minute – Accumulate as much time as possible in an L-Sit (Paralettes or Rings)
1 Minute Rest