CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Ankle Mobility – Lunge Position with KB on Knee
2 Minutes – Wall Quad Stretch or Wall Squat Stretches
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Monster Band Glute Bridge
10 Monster Band Lateral Walk
10 Monster Band Goblet Squats
Front Squat (5×2 @ 85%)
Metcon (AMRAP – Reps)
EMOM For 15 Minutes:
Minute 1 – 15m/12w Calorie Row
Minute 2 – 15 Wallballs (20/14)
Minute 3 – 15 Toes to Bar
*Total Reps = 225m/210w
Comp Track:
Complete as many reps as possible each minute, post total reps
Buy-Out
3-5 Rounds Not For Time:
15-20 GHD Sit-ups
Max Unbroken Muscle-ups or Pull-ups