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 – Hamstring Activation (Band hamstring extension, good mornings, band hamstring curl, pvc/barbell RDL’s)
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
15 Second Side Bridge (Left)
10 Glute Bridges
15 Second Side Bridge (Right)
10 Back Squats
Back Squat (5×3)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Back Squat @ 80-85%
Metcon (Time)
For Time:
1000m Row
70 Wallballs (20/14)
35 Pull-ups
Buy-Out
5×15-20 GHD Sit-ups