CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Wall Squat Stretches
2 Minutes – Pigeon Pose
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Back Squat (3×10)
Build up to a 10 rep max
Metcon (Time)
“HSPU Biathlon”
400m Run
21 HSPU
400m Run
15 HSPU
400m Run
9 HSPU
*Sub 42/30/18 Push-ups
*Complete 200m run penalty every time you break up the HSPU/Push-up
Extra Credit
3×10 Glute Ham Raise