Friday, November 3rd

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 (6×2)

Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Deadlifts @ 85-90%

Metcon (Time)

4 Rounds For Time:

21m/15w Calorie Row

15 Deadlifts @ 50% of todays doubles

9 Box Jumps (30/24)

Buy-Out

3×10 Single Leg Deadlift (Each leg)/Back Extensions (Heavier than last week)