CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Band Hip Flexor Stretches

2 Minutes – Band Hamstring Stretch with Flexion and Extension

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Good Mornings

10 Weighted Glute Bridges

10 Weighted Sit-ups/Crunches

Deadlift (1×5 @ 75%)

Deadlift (1×3 @ 85%)

Deadlift (Max Reps @ 95%)

Metcon (Time)

For Time:

21-15-9

Calorie Row

Box Jumps (24/20)

Power Cleans (135/95)