Thursday, November 5th


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Ankle Mobility (KB on Knee)

2 Minutes – Hip Mobility Drills

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Single Leg Deadlifts

10 Barbell Hip Thrusts

10 Back Squats

Back Squat (7×3 @ 75-85%)

Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Back Squats @ 75-85%

Metcon (Time)

For Time:

27-21-15-9

Calorie Row

KB Swings (53/35)

RX+ KB Swings (70/53) or option to Power Snatch (75/55)

Buy-Out

3×8 Back Extensions (Weight if possible)

Posted in Workout of the Day.