CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Wall Quad Stretch and Hamstring Stretches
2 Minutes – Hamstring Mobility Work (lax ball, band stretches, inchworms)
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
10 Turkish Get-ups (5 each side)
Deadlift (1X5 @ 75%)
Deadlift (1×3 @ 85%)
Deadlift (Max Reps @ 95%)
*Base lifts for this cycle off of your actual 1RM
Metcon (Time)
5 Rounds For Time:
250m Row
15 Burpees
RX+ Burpees over rower
Extra Credit
3×8 RDL @ 65% of 1RM Back Squat