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
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft Farmers Carry (Right)
10 Glute Bridges
*Round 2 – 10 Clamshells and 10 Single Leg Deadlifts
Back Squat (5×2)
Every 3 Minutes For 12 Minutes (5 Sets) Complete 2 Back Squats @ 90-95%
Metcon (Time)
3 Rounds For Time:
25 Calorie Row
75 Double Unders (2:1 Singles)
50 Walking Lunges
RX+ 50 Cal Row/150 Double Unders
Buy-Out
3×10 Romanian Deadlifts