CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Wall Quad Stretch

2 Minutes – Band Hamstring Stretch

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 (1×3 @ 70%)

Deadlift (1×3 @ 80%)

Deadlift (Max Reps @ 90%)

Metcon (AMRAP – Reps)

EMOM For 18 Minutes (6 Rounds):

1) 15m/12w Calorie Row

2) 10 Burpee Pull-ups

3) 10 Reverse Racked Lunges (75/55)

*Cut reps as needed if unable to complete suggested reps each minute