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 – Band Distracted Pigeon Pose
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Deadlift (1×3 @ 70%)
Deadlift (1×3 @ 80%)
Deadlift (Max Reps @ 90%)
*Base lifts for this cycle off of your actual 1RM
Metcon (Time)
For Time:
15-12-9
Power Cleans (135/95)
Burpees
Rest 3 Minutes
9-12-15
Burpees
Power Cleans (135/95)
Extra Credit
3×8 RDL @ 65% of 1RM Back Squat