CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Stretches
2 Minutes – Hip Mobility (Pigeon Pose, Wall Squat Stretches, Lunge Complex)
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up:
Skill Work/Activation
1-2 Rounds:
10 Glute Bridges (KB on hips)
10 Jumping Squats
10 Thigh Touches from Plank
Back Squat (5×5)
Build to a peak set of 5 for the day – Note heaviest set
Metcon (Time)
For Time:
25-20-15-10-5
Calorie Row
Wallballs (20/14)
Box Jumps (24/20)
Extra Credit
3×10 Back Extensions or Good Mornings