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
2 Minutes – Band Lat/Shoulder Mobility and Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 Single Leg Deadlifts
10 Glute Bridges
10 Reverse Lunges
*Use a barbell for all 3 if possible
Front Squat (3×6)
6×60%, 6×70%, 6×80%
Metcon (Time)
For Time:
100 Double Unders (3:1 Singles)
50 Wallballs (20/14)
10 Muscle-ups
50 Wallballs (20/14)
100 Double Unders
*Scale to 50 Double Unders As Needed
*If no Muscle-ups, sub 10 Pull-ups/10 Ring Dips x 2 (20 total of each)
Buy-Out
5×15-20 GHD Sit-ups