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:

10 Monster Band Lateral Walk

10 Good Mornings

10 Single Leg Glute Bridges

Deadlift (5×2)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Deadlifts @ 85-90% (No touch and Go, set for each pull)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

5 Hang Power Cleans (135/95)

10 Push-ups

15 Wallballs (20/14)

Buy-Out

3×8 Back Extensions (Weight if possible)