CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Wall Quad Stretch with Anterior Pelvic Tilt (Squeeze Glutes/Tilt Pelvis Up)

2 Minutes – Band Hamstring Extensions

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Deadlift (1×5 @ 40%)

Deadlift (1×5 @ 50%)

Deadlift (1×5 @ 60%)

*No Touch and Go Reps. Reset before each pull, focus on strong pull off the floor, fast finish

*Base lifts for this cycle off of your actual 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

400m Run

5 Deadlifts @ 50-60% of 1RM

10 Pull-ups

15 Air Squats