CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Barbell Quad/Adductor Mash + Bulgarian Split Squats
2 Minutes – Barbell Hamstring Mash
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 Good Mornings
Power Clean (10×2 @ 70-80%)
EMOM For 10 Minutes Complete 2 Power Cleans @ 70-80% of 1RM
Metcon (Time)
For Time:
30-20-10
Row (Calories)
KB Swings (53/35)
Sit-ups