Friday, April 10th


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats

2 Minutes – Calf and Ankle Stretches

2 Minutes – Hip Mobility (Pigeon Pose, Wall Squat Stretches, Lunge Complex)

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Saturday Nights (5 each side)

10 Wall Squats

10 Weighted Sit-ups

Back Squat (5×3 )

Building to a peak set of 3 for the day – Note heaviest set

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

100m Run

5 Manmakers (45/25)

100m Run

15 Wallballs (20/14)

Extra Credit

3×8 RDL at 50% of 1RM Back Squat

Posted in Workout of the Day.