Friday, December 8th


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 (4×8)

Every 4 Minutes For 12 Minutes (4 Sets) Complete 8 Back Squats @ 60-65%

Metcon (Time)

500m Row

42 Pistols

21 Deadlifts (185/125)

42 Pistols

21 Deadlifts

500m Row

*Sub 42 air squats each set if no pistols

RX+ Deadlifts (225/155)

Buy-Out

3×15 Back Extensions/3×10 (Each Leg) Bulgarian Split Squats

Posted in Workout of the Day.