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 – Hamstring Activation (Band hamstring extension, good mornings, band hamstring curl, pvc/barbell RDL’s)
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Farmers Carry (Left)
10 Glute Bridges
50ft Farmers Carry (Right)
10 Goblet Squats
Back Squat (6×8)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Back Squat @ 62%
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
10 Wallballs (20/14)
10 Burpees
Buy-Out
3 Rounds Not For Time:
15 Back Extensions
15 Weighted Glute Bridges