CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine/Lats
2 Minutes – Calf and Ankle Stretches and Hip Mobility
2 Minutes – Wall Quad/Hip Flexor Stretches + Glute Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft Heavy Single Arm Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft Heavy Single Arm Farmers Carry (Right)
10 Monster Band Glute Bridges
Back Squat (5×2)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 2 Back Squats @ 90+%
*Go heavier than last week if possible, even if only a 5 pound increase
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
*Scale to 50 double unders as needed
*Sub Jumping Muscle-ups, muscle-up transition or 14 Pull-ups/7 Dips if no MU
Buy-Out
3 Rounds Not For Time:
10 Good Mornings
10 Glute Bridges