CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Band Hip Flexor/Quad Stretch
2 Minutes – Pigeon Pose
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Deadlift (1×5 @ 65%)
Deadlift (1×5 @ 75%)
Deadlift (Max Reps @ 85%)
*Base lifts for this cycle off of your actual 1RM
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
20 Back Racked Lunges (95/65)
15 Box Jumps (24/20)
10 Pull-ups (Strict if possible)
Extra Credit
3 Rounds Not For Time:
10 Good Mornings
20-25 GHD Sit-ups