CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats
2 Minutes – Wall Quad Stretch
2 Minutes – Band Hamstring Stretch
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Good Mornings
10 Weighted Glute Bridges
10 Weighted Sit-ups/Crunches
Deadlift (1×5 @ 65%)
Deadlift (1×5 @ 75%)
Deadlift (1x Max Reps @ 85%)
Metcon (Time)
3 Rounds For Time:
400m Run
21 KB Swings (53/35)
15 Box Jumps (24/20)