CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine/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 Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft Heavy Single Arm Farmers Carry (Right)
10 Monster Band Glute Bridges
Back Squat (7×1)
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squats @ 95+%
*Go heavier than last week if possible, even if only a 5 pound increase
Metcon (Time)
For Time:
50-40-30-20-10
Double Unders
5-10-15-20-25
Burpees
Comp Track:
9-12-15-18-21-27
Burpees
100-80-60-40-20
Double Unders
*Comp Track Start/Finish with burpees
Buy-Out
3 Rounds Not For Time:
10 Walking Lunges
10 Glute Bridges