CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
2 Minutes – Band/PVC Hamstring Stretches
2 Minutes – Calf and Ankle Mobility/Hip Mobility Drills
Warm-up
500m Row
Dynamic Warm-up Drills
Skill Work/Activation
2 Rounds:
10 Monster Band Lateral Walk
10 Monster Band Glute Bridges
10 KB Swings
Deadlift (7×3 @ 75%)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 3 Deadlifts at 75%
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
20 Wallballs (20/14)
10 Push-ups
RX+ Ring Push-ups
Buy-Out
3×6 Glute Ham Raises (Weight if possible)