CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine/Lats
3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation
2 Minutes – T-Spine/Lat Mobility and Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft Farmers Carry (Right)
10 Glute Bridges
*Round 2 – 10 Clamshells and 10 Single Leg Deadlifts
Front Squat (5×5)
Every 2:30 Minutes For 12 Minutes (5 Sets) Complete 5 Front Squats (Build by feel to a peak set of 5 for the day)
Metcon (Time)
3 Rounds For Time:
20 Calorie Row
15 Single Arm Front Racked Lunges (R)
20 Burpees
15 Single Arm Front Racked Lunges (L)
*Single Arm Front Racked Lunges – RX is KB (53/35)
*Partner up on rowers as needed and stagger in larger classes
Buy-Out
3×10 Back Extensions (Tempo – 11X3)