CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats

2 Minutes – Band/PVC Hamstring Stretches

2 Minutes – Calf and Ankle Mobility/Hip Mobility Drills

Warm-up

500m Row

Dynamic Warm-up Drills

Skill Work/Activation

2 Rounds:

10 Monster Band Lateral Walk

10 Monster Band Glute Bridges

10 KB Swings

Deadlift (7×3 @ 75%)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 3 Deadlifts at 75%

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

200m Run

20 Wallballs (20/14)

10 Push-ups

RX+ Ring Push-ups

Buy-Out

3×6 Glute Ham Raises (Weight if possible)