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 (250m w/no arm pull, leg and hip drive only)
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 (6×2)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 2 Deadlifts @ 83%
Metcon (Time)
For Time:
42 Wallballs (20/14)
21 Deadlifts
30 Wallballs (20/14)
15 Deadlifts
18 Wallballs (20/14)
9 Deadlifts
*Deadlifts at 50% of todays strength work weight
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)