CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
3 Minutes – Band Hamstring Stretches/Activation
2 Minutes – Squat Mobility (Accumulate 2 minutes in squat working ankles, hips)
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Glute March
:30 Plank Hold
10 Zombie Squats (Barbell)
Front Squat (3×1 @ 95%)
Metcon (Time)
For Time:
100 Double Unders (3:1 Singles)
50 Calorie Row
25 DB Step-ups (45/25 and 24”/20”)
Buy-Out
3 Rounds Not For Time:
10 Back Extensions
20 GHD Sit-ups