Tuesday, June 14th

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 – Glute Activation

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

50ft Farmers Carry (Left)

10 Monster Band Lateral Walk

50ft Farmers Carry (Right)

10 Monster Band Glute Bridges

*2nd Round: 50ft front rack carry (L/R)

Back Squat (4×3)

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 3 Back Squat @ 89%

*If you are unable to complete all 3 reps unbroken, rack the bar and break reps as needed

FRANRAP (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

15 Thrusters (75/55)

15 Pull-ups

RX+ 95/65

Buy-Out

3 Rounds Not For Time:

10 Glute Bridges

10 Back Extensions

Posted in Workout of the Day.