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 – Wall Quad/Hip Flexor Stretches + Glute Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft Heavy Single Arm Front Rack Carry (Left)
10 Monster Band Lateral Walk
50ft Heavy Single Arm Front Rack Carry (Right)
10 Monster Band Glute Bridges
Back Squat (5×3)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Back Squats (Build by feel to a peak set of 3 for the day)
Metcon (Time)
3 Rounds For Time:
21 Calorie Row
15 Deadlifts @ 50% of 1RM
9 Box Jumps (24/20)
RX+ Deadlifts (225/155) and Box Jumps (30/24)
Buy-Out
3 Rounds Not For Time:
10 Front Racked Lunges
10 Glute Bridges