CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

5 Minutes – Foam Roll Calves and Ankles, Hamstrings, Glutes, T-Spine and Lats

2 Minutes – Calf and Ankle Stretches

2 Minutes – Band Assisted Hip Flexor/Squat Stretches

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Monster Band X Walk

10 Monster Band Glute Bridges

10 Monster Band Goblet Squats

Back Squat (1×6 @ 65%)

Back Squat (1×6 @ 75%)

Back Squat (1×6 @ 80% )

Back Squat (1×6 @ 80%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

200m Run

10 Lateral Burpees

5 Thrusters (115/75)

RX+ 135/95

Extra Credit

3×20 Unbroken Walking Lunges (Front Rack)