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 Mobility

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

10 (Each Side) Monster Band Lateral Walk

100ft Front Rack Carry (2 KB’s Front Rack)

10 Single Leg Deadlift

Deadlift (5×5)

Deadlift 5-5-5-5-5+ (Begin around 60-65% and build up to 85% for your last set, hit 5+/max reps on last set)

Metcon (4 Rounds for time)

Every 3 Minutes For 9 Minutes (4 Sets) Complete:

30 Jumping Lunges

20 KB Swings (53/35)

10 Toes to Bar

*If unable to complete rounds in under 3 minutes, complete as a 12 minute amrap…

Buy-Out

3×10 Back Extensions (Weight if possible)