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 (7×3)
Every 2:30 Minutes For 15:00 Minutes (7 Sets) Complete 3 Back Squats @ 85-90%
Metcon (Time)
For Time:
21-15-9
Calorie Row
DB Thruster (45/25)
RX+ 50/35
Buy-Out
3 Rounds Not For Time:
10 Good Mornings
10 Glute Bridges
*Heavier than last week