CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Hip Flexor/Quad Stretches
2 Minutes – Front Rack Mobility Drills
Warm-up
500m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
10 Glute March (Alternating)
10 Walking Lunges
10 Goblet Squats
Front Squat (5×3)
@ 75% of 1RM Front Squat
Air Force WOD (Time)
20 Thrusters
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats
*95/65 barbells
*EMOM complete 4 burpees
Buy-Out
5 Rounds Not For Time:
10-15 GHD Sit-ups
Max Strict HSPU + Max Kipping HSPU (Not to failure)