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 Wall Squats
50ft Farmers Carry (Right)
10 Glute Bridges
*2nd Round: 50ft front rack carry (L/R)
Back Squat (6×2)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 2 Back Squat @ 71%
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
30 Double Unders (2:1 Singles)
20 KB Swings (53/35)
10 Toes to Bar
RX+ KB Swings (70/53)
Buy-Out
3 Rounds Not For Time:
10 Back Extensions
10 Weighted Glute Bridges