CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats
2 Minutes – Band Hip Flexor Stretches
2 Minutes – Band Hamstring Stretch with Flexion and Extension
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 @ 75%)
Deadlift (1×3 @ 85%)
Deadlift (Max Reps @ 95%)
Metcon (Time)
For Time:
21-15-9
Calorie Row
Box Jumps (24/20)
Power Cleans (135/95)