Tuesday, December 20th


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

Front Squat (5×5)

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Front Squats @ 80-85%

Metcon (AMRAP – Reps)

AMRAP 12 Minutes:

2 Rounds:

10 OH Squats (95/65)

10 CTB Pull-ups

2 Rounds:

12 OH Squats

12 CTB Pull-ups

2 Rounds:

14 OH Squats

14 CTB Pull-ups

*Sub front squats as needed

*Continue to add 2 sets with 2 additional reps until time expires…

*Add CF Open 15.2 for rounds completed under 3 minutes (0-3:00, 3:00-6:00…)

Buy-Out

3 Rounds Not For Time:

10 Back Racked Step-ups

10 Glute Bridges