CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine and Lats

2 Minutes – Wall Quad stretch

2 Minutes – Band Hamstring Stretch

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

30 Seconds Single Leg Deadlift

30 Seconds Russian KB Swings

30 Seconds Glute Bridges (KB on Hips)

30 Seconds Box Jumps (Explosive singles)

Deadlift (5×5 – Touch and Go)

(Building to a peak set of 5 for the day – Note heaviest set)

Metcon (Time)

3 Rounds For Time:

50 Double Unders

20 KB Swings (53/35)

20 Burpees

*3:1 Singles

Extra Credit

3×10 (5 Each Leg) Bulgarian Split Squats