Tuesday, June 7th


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 Mobility

Warm-up

500m Row (22 SPM Pace)

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 (4×4)

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 4 Back Squat @ 86%

*If you are unable to complete all 4 reps unbroken, rack the bar and break reps as needed

Raging Bull (Time)

5 Rounds For Time:

12 CTB Pull-ups

9 Front Squats @ 50% of 1RM Front Squat

6 HSPU

RX+ 6 Muscle-ups/Deficit HSPU (45# Plate)

*15 Minute Cap

Buy-Out

3 Rounds Not For Time:

10 Glute Bridges

10 Back Extensions

Posted in Workout of the Day.