CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Band Distracted Calf and Ankle Stretches
2 Minutes – Hamstring Stretches (Inchworms, Straight Leg Deadlifts w/pvc, etc.)
Warm-up
Coaches Choice Dynamic Warm-up
Evil Egan (Time)
400m Run
2 Deadlifts
50 Wallballs (20/14)
400m Run
4 Deadlifts
40 Wallballs (20/14)
400m Run
6 Deadlifts
30 Wallballs (20/14)
400m Run
8 Deadlifts
20 Wallballs (20/14)
400m Run
10 Deadlifts
10 Wallballs (20/14)
*Deadlifts @ 60-70% of 1RM Deadlift
Comp Track:
Shoot for 315/205 or 275/185 for deadlifts depending on deadlift ability