CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats

3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation

2 Minutes – T-Spine/Lat Mobility and Activation

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

50ft Single Arm Farmers Carry (Left)

10 Monster Band Clamshells

50ft Single Arm Farmers Carry (Right)

10 Single Leg Deadlifts

Deadlift (5×2)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Touch and Go Deadlifts @ 85-90%

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 Minutes:

15m/12w Calorie Row

20 Reverse Lunges (Back Racked – 75/55)

30 Sit-ups

RX + 95/65

Buy-Out

3×8 Glute Ham Raise (Weight if possible)