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