CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Band Distracted Calf and Ankle Stretches

2 Minutes – Hamstring Stretches (Inchworms, Straight Leg Deadlifts w/pvc, etc.)

Warm-up

Coaches Choice Dynamic Warm-up

Evil Egan (Time)

400m Run

2 Deadlifts

50 Wallballs (20/14)

400m Run

4 Deadlifts

40 Wallballs (20/14)

400m Run

6 Deadlifts

30 Wallballs (20/14)

400m Run

8 Deadlifts

20 Wallballs (20/14)

400m Run

10 Deadlifts

10 Wallballs (20/14)

*Deadlifts @ 60-70% of 1RM Deadlift

Comp Track:

Shoot for 315/205 or 275/185 for deadlifts depending on deadlift ability