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 – Band Lat/T-Spine Mobility and Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 Single Leg Deadlifts
10 Zombie Squats
10 Bulgarian Split Squat
Front Squat (3×8)
8×55%, 8×65%, 8×75%
Metcon (Time)
For Time:
15-12-9-6-3
Power Cleans (115/75)
Lateral Burpees
RX+ 135/95
Buy-Out
5×15-20 GHD Sit-ups
*Add 50 Double Unders Before Each Set