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
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Front Racked Lunge (R)
10 Single Leg Deadlifts
50ft KB Front Racked Lunge (L)
10 Single Leg Glute Bridges
Deadlift (4×4)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 4 Deadlifts @ 86%
Metcon (Time)
For Time:
27-24-21-18-15-12-9-6-3
Wallballs (20/14)
*100m run after each completed set
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)