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 – Front Rack/T-Spine Mobility
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 Monster Band Glute Bridges
10 Single Leg Deadlifts
10 Goblet Squats
Front Squat (5×3)
70%, 75%, 80%, 85%, 90%
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
30 Double Unders (2:1 Singles)
10 Goblet Squats (53/35)
5 HSPU (Sub 10 Push-ups)
RX+ Front Squat (115/75)
Buy-Out
3×8 Back Extensions (Weight if possible)