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 – Wall Quad/Hip Flexor Stretches + Glute Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges
Back Squat (7×2)
Every 2:30 Minutes For 15:00 Minutes (7 Sets) Complete 2 Back Squats @ 90+%
Metcon (Time)
3 Rounds For Time:
5 Ring Muscle-ups
10 DB Squat Clean Thrusters (45/25)
15 Burpees
*If no muscle-up sub jumping muscle-ups, transitions or 10 ring dips
Buy-Out
3 Rounds Not For Time:
10 Good Mornings
10 Glute Bridges
*Heavier than last week