CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
3 Minutes – Band Hip Flexor/Squat Stretches
2 Minutes – Squat Mobility (Accumulate 2 minutes in squat working ankles, hips)
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Glute March
10 Goblet Style Lunges
10 KB Swings
Front Squat (5×1 @ 90%)
Metcon (Time)
3 Rounds For Time:
400m Run
30 Jumping Lunges
15 Pull-ups
Buy-Out
5×15-20 GHD Sit-ups