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
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 Single Leg Deadlifts
10 Goblet Squats
10 Bulgarian Split Squat
Front Squat (10×50%, 10×60%, 10×70%)
Metcon (Time)
For Time
750m Row
21 Thrusters (95/65)
500m Row
15 Thrusters (95/65)
250m Row
9 Thrusters (95/65)
Buy-Out
5×15-20 GHD Sit-ups