CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
5 Minutes – Foam Roll Calves and Ankles, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Stretches
2 Minutes – Wall Squat Stretches
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Glute Bridges
10 KB Swings
10 Goblet Squats
Back Squat (1×8 @ 65%)
Back Squat (1×6 @ 75%)
Back Squat (1×4 @ 85%)
Back Squat (1×4 @ 90%)
Metcon (Time)
3 Rounds For Time:
500m Row
400m Run
Extra Credit
3×8 RDL @ 60% of Back Squat 1RM