CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats
2 Minutes – Wall Quad Stretch or Squat Stretches
2 Minutes – Pigeon Pose or 90/90 Stretch
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Monster Band Glute Bridges
10 Monster Band Lateral Walk
10 Monster Band Squats
Back Squat (5×3 @ 80%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
400m Run
30 Wallballs (20/14)
Buy-Out
3×6 Glute Ham Raise (Weight if possible)