CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine/Lats
3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation
2 Minutes – T-Spine/Lat Mobility and Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft Farmers Carry (Right)
10 Glute Bridges
*Round 2 – 10 Clamshells and 10 Single Leg Deadlifts
Back Squat (7×1)
Every 2:30 Minutes For 15 Minutes (5 Sets) Complete 1 Back Squats @ 90-95+% or build up to a heavy single for the day if you would like to test for new 1RM
Metcon (Time)
For Time:
15-12-9-6-3
Calorie Row
Power Snatch (95/65)
Buy-Out
3×10 Romanian Deadlifts