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:
10 Monster Band Lateral Walk
10 Good Mornings
10 Single Leg Glute Bridges
Deadlift (5×2)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Deadlifts @ 85-90% (No touch and Go, set for each pull)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
5 Hang Power Cleans (135/95)
10 Push-ups
15 Wallballs (20/14)
Buy-Out
3×8 Back Extensions (Weight if possible)