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 or 500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Front Racked Lunge (R)
10 Monster Band Lateral Walk/Glute Bridges
50ft KB Front Racked Lunge (L)
10 Monster Band Clamshells/Single Leg Deadlifts
Deadlift (4×3)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 3 Deadlifts @ 89%
Metcon (Time)
3 Rounds For Time:
15 Burpee Step-ups (24/20)
30 KB Swings (53/35)
45 Double Unders
RX+ 90 Double Unders
Buy-Out
3×8 Glute Ham Raise/Barbell Row