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 Glute Bridges

10 Single Leg Deadlifts

Deadlift (5×5)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 5 Deadlifts @ 75-80% (No touch and Go, set for each pull)

Rump Shaker (Time)

3 Rounds For Time:

15 KB Swings (70/53)

30 Jumping Lunges

45 Double Unders (3:1 Singles)

Buy-Out

3×10 Back Extensions (Weight if possible)