CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
3 Minutes – Band Hip Flexor/Squat Stretches
2 Minutes – Squat Mobility (Accumulate 2 minutes in squat working ankles, hips)
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Monster Band Glute Bridges
10 Monster Band Walks
10 Monster Band Goblet Squats
Front Squat (3×2 @ 90%)
Metcon (AMRAP – Reps)
AMRAP 12 Minutes:
1 Thruster
2 Burpees
2 Thrusters
4 Burpees
3 Thrusters
6 Burpees
RX 95/65
RX+ 115/75
*Continue to add 1 thruster and 2 burpees until time expires
*Comp Track – Squat Clean Thrusters (115/75)
Buy-Out
5×15-20 GHD Sit-ups