CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine
2 Minutes – Wall Quad Stretch
Coaches Choice Dynamic Warm-up:
Skill Work/Activation
2 Rounds:
10 Glute Bridges
10 Pendlay Rows
10 Zombie Squats
Front Squat (3×2)
Build to a peak set of 2 for the day – Aim for 85+% of 1RM on all 3 working sets – Note heaviest set
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
5 Hang Squat Cleans @ 50% of 1RM Clean
10 Push-ups
15 Lateral Hops (Over Barbell)