CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Stretches and Hip Mobility (Wall Squat Stretch/Pigeon/Quad Stretch/Wall Squats…)
2 Minutes – Band Lat/Shoulder Mobility and Activation
Warm-up
500m Row
Dynamic Warm-up Drills
Skill Work/Activation
2 Rounds:
10 Single Leg Deadlifts
10 KB Swings
10 Goblet Squats
Paused Back Squat (5×3)
3×60%, 3×65%, 3×70, 3×75%, 3×80%
(3 second pause at the bottom of each rep)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
6 Power Cleans (185/125)
12 Burpees
14 Toes to Bar
50ft Handstand Walk or 6 HSPU