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 Heavy Single Arm Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft Heavy Single Arm Farmers Carry (Right)
10 Monster Band Glute Bridges
Back Squat (5×5)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Back Squats @ 80-85%
Colt 45 (Time)
For Time:
21-15-9
Deadlifts (225/155)
Lateral Burpees
RX+ 275/185
Buy-Out
3 Rounds Not For Time:
10 Reverse Lunges
10 Glute Bridges