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 – Glute Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft Farmers Carry (Right)
10 Monster Band Glute Bridges
*2nd Round: 50ft front rack carry (L/R)
Back Squat (4×3)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 3 Back Squat @ 89%
*If you are unable to complete all 3 reps unbroken, rack the bar and break reps as needed
FRANRAP (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
15 Thrusters (75/55)
15 Pull-ups
RX+ 95/65
Buy-Out
3 Rounds Not For Time:
10 Glute Bridges
10 Back Extensions