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
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Single Arm Farmers Carry (Left)
10 Monster Band Clamshells
50ft Single Arm Farmers Carry (Right)
10 Single Leg Deadlifts
Deadlift (5×2)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Touch and Go Deadlifts @ 85-90%
Metcon (AMRAP – Rounds and Reps)
AMRAP 13 Minutes:
15m/12w Calorie Row
20 Reverse Lunges (Back Racked – 75/55)
30 Sit-ups
RX + 95/65
Buy-Out
3×8 Glute Ham Raise (Weight if possible)