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 (1×5 @ 65%)

Deadlift (1×5 @ 75%)

Deadlift (1x Max Reps @ 85%)

Metcon (Time)

3 Rounds For Time:

400m Run

21 KB Swings (53/35)

15 Box Jumps (24/20)