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 Front Rack Carry (Left)
10 Monster Band Lateral Walk
50ft Heavy Single Arm Front Rack Carry (Right)
10 Monster Band Glute Bridges
Back Squat (4×8)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 8 Back Squats @ 65-75%
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes:
30 Double Unders (2:1 Singles)
15 DB Thrusters (45/25)
RX+ 45 Double Unders
Buy-Out
3 Rounds Not For Time:
10 Good Mornings
10 Glute Bridges