CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Wall Quad Stretch and Hamstring Stretches

2 Minutes – Hamstring Mobility Work (lax ball, band stretches, inchworms)

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

10 Turkish Get-ups (5 each side)

Deadlift (1X5 @ 75%)

Deadlift (1×3 @ 85%)

Deadlift (Max Reps @ 95%)

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

Metcon (Time)

5 Rounds For Time:

250m Row

15 Burpees

RX+ Burpees over rower

Extra Credit

3×8 RDL @ 65% of 1RM Back Squat