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 Activation (Band hamstring extension, good mornings, band hamstring curl, pvc/barbell RDL’s)
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Farmers Carry (Left)
10 Glute Bridges
50ft Farmers Carry (Right)
10 Goblet Squats
Back Squat (5×5)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 5 Back Squat @ 70-75%
Metcon (Time)
3 Rounds For Time:
500m Row
15 Front Squats (115/75)
15 Box Jumps (24/20)
RX+ 135/95
Buy-Out
5×15-20 GHD Sit-ups