CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine

2 Minutes – Hamstring Stretches

10 Glute Bridges

10 Cat/Camels

10 T-Spine Openers

Skill Work/Activation

1-2 Rounds:

10 Good Mornings

10 Single Leg Deadlifts – 5 Each Side

10 Barbell Rows

Deadlift (3×3)

Build to a peak set of 3 for the day – Aim for 75-85% of 1RM on all 3 working sets – Note heaviest set)

Heaviest set should be no more than 85%, do not attempt a new 3RM

Metcon (Time)

5 Rounds For Time:

250m Row

15 KB Swings (53/35)

15 Push-ups