Friday, December 16th


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 (5×6 )

Every 3 Minutes For 12 Minutes (5 Sets) Complete 6 Back Squats @ 75-80%

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

10 Box Step Overs (45/25 to 20” Box)

20 Burpees

Buy-Out

3×10 Glute Ham Raises