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 Front Racked Lunge (Left)
10 Monster Band Lateral Walk
50ft Front Racked Lunge (Right)
10 Glute Bridges
*Round 2 – :30 Plank Hold and KB Swings
Deadlift (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 1 Deadlifts @ 90+%
Metcon (3 Rounds for reps)
3 Rounds For Total Reps Of Each:
1 Minute Double Unders
:30 Rest
1 Minute Alternating DB Step-ups (45/25)
:30 Rest
1 Minute Burpees
:30 Rest
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)