CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Wall Quad Stretches + Glute Bridges
2 Minutes – Band Hamstring Stretches/Activation
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Monster Band Glute Bridge
10 Single Leg Deadlifts
10 Reverse Lunges
Deadlift (10×2 @ 75%)
EMOM For 10 Minutes (10 Sets) Complete 2 Deadlifts @ 75%
Metcon (Time)
For Time:
800m Run
30 DB Burpee Step-Overs 20″ (45/25)
800m Run
Buy-Out
3×6 Glute Ham Raise (Weight if possible)