CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Stretch
2 Minutes – Hip Mobility (Pigeon Pose, Wall Squat Stretches, Lunge Complex)
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Back Squat (1×8 @ 65%)
Back Squat (1×8 @ 70%)
Back Squat (1×8 @ 75%)
Back Squat (1×8 @ 80%)
Metcon (Time)
3 Rounds For Time:
400m Run
15 Front Squats @ 40% of 1RM Front Squat
Extra Credit
3 Rounds Not For Time:
10 Bulgarian Split Squats
20-25 GHD Sit-ups