CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Mobility + 10 Single Leg Squats (Assist as needed)
2 Minutes – Wall Quad Stretch + 10 Wall Squats
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Monster Band Glute Bridges
10 Single Leg Deadlifts
10 Monster Band Back Squats
Back Squat (6×5)
Every 2 Minutes For 10 Minutes (6 Sets) Complete 5 Back Squats @ 70-80%
Metcon (AMRAP – Reps)
EMOM For 15 Minutes (5 Sets) Complete:
1) 40 Double Unders
2) 20 Wallballs (20/14)
3) 10 Strict Ring Dips (Sub Push-ups as needed)
*350 Total Reps
Buy-Out
5 Rounds:
200m Run
15-20 GHD Sit-ups