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 Single Leg Deadlifts
50ft Single Arm Farmers Carry (Right)
10 Monster Band Glute Bridges
Deadlift (6×4)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Deadlifts @ 68%
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
40 Double Unders (2:1 Singles)
20 DB Step-ups (45/25)
10 Burpees
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)