CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats
2 Minutes – Band Hamstring Stretch (with flexion and extension)
2 Minutes – Wall Hamstring/Adductor Stretch (V position – rotate angle of feet)
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1 Round:
10 Good Mornings
10 Single Leg Deadlift
10 KB Deadlift
10 KB Swings
Deadlift (5×3 – Touch and Go)
(Build to a peak set of 3 for the day – Note heaviest set)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
5 Deadlifts @ 60% of heaviest triple for the day
10 Jumping Lunges (Alternating – 5 each side)
20 Double Unders (2:1 Singles)
*Cap at 9 Rounds