Friday, December 15th


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 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

Back Squat (5×6)

Every 3 Minutes For 12 Minutes (5 Sets) Complete 6 Back Squats @ 70-75%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

10 Single Arm KB Front Racked Lunge Right (53/35)

10 Burpees

10 Single Arm KB Front Racked Lunge Left (53/35)

10 Pull-ups

RX+ CTB Pull-ups

Buy-Out

3×12 Back Extensions/3×8 (Each Leg) Bulgarian Split Squats