CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation
2 Minutes – T-Spine/Lat Mobility and Activation
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft Heavy Single Arm Farmers Carry (Left)
10 Monster Band Clam Shells and Glute Bridges
50ft Heavy Single Arm Farmers Carry (Right)
10 Single Leg Deadlifts and Reverse Lunges
Deadlift (5×3)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Deadlifts (Build to a peak set of 3 for the day)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
6 Single Arm KB Snatches (3/side)
9 KB Swings
12 Single Arm Front Racked Lunges (6/side)
200m Run
KB Weight @ (53/35)
Buy-Out
3×10 Good Mornings and Back Extensions