CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, Quads, T-Spine, Pecs and Lats
2 Minutes – Wall Squat Stretches/Hip Mobility
2 Minutes – Shoulder Mobility (PVC/Plates/Bands)
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
5 Behind the Neck Push Press
5 Tempo Overhead Squats (3330)
Overhead Squat (5×1)
Build up to a heavy single for the day, possible 1RM attempt, note heaviest set
Metcon (Time)
For Time:
30 Deadlifts (185/135)
30 Calorie Row
30 Front Squats (135/95)
Buy-Out
4x400m Run (1:1 Rest)