CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats
2 Minutes – Wall Quad Stretch
2 Minutes – Band Distracted Pigeon Pose/Hip Stretches
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Saturday Nights
10 Heavy Russian KB Swings
10 Heavy Globlet Squats
Back Squat (1×6 @ 70%)
Back Squat (1×6 @ 80%)
Back Squat (1×3 @ 90%)
Back Squat (1×2 @ 95%)
Metcon (AMRAP – Reps)
EMOM For 12 Minutes (4 Sets):
15/10 Calorie Row
20 Russian KB Swings (53/35)
25 Double Unders (50 Singles)
*Complete all reps = 240/220
Extra Credit
3×10 Back Extensions (Weight as needed)