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

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

10 (Each Side) Monster Band Lateral Walk

50ft Front Rack Walking Lunge (2 KB’s Front Rack)

10 Single Leg Deadlift

Deadlift (5×3)

Begin around 70-75% and build up to 90% for your last set, hit 3+/max reps on last set

Metcon (4 Rounds for reps)

4 Rounds of:

1 Minute Max Calorie Row

1 Minute Rest

1 Minute Max Reps Thrusters (75/55)

1 Minute Rest

RX+ Thrusters (95/65)

Buy-Out

3×8 Back Extensions (Weight if possible)