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
10 Goblet Reverse Lunges
10 KB Swings
10 Goblet Walking Lunges
10 Single Leg Deadlift
Deadlift (6×5)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 5 Deadlifts @ 74%
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
400m Run
21 OH Walking Lunges (45#/25# Plates)
15 Push-ups
9 Toes to Bar
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)