Wednesday, April 8th


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Band Hamstring Stretch (with flexion and extension)

2 Minutes – Wall Hamstring/Adductor Stretch (V position – rotate angle of feet)

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1 Round:

10 Good Mornings

10 Single Leg Deadlift

10 KB Deadlift

10 KB Swings

Deadlift (5×3 – Touch and Go)

(Build to a peak set of 3 for the day – Note heaviest set)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

5 Deadlifts @ 60% of heaviest triple for the day

10 Jumping Lunges (Alternating – 5 each side)

20 Double Unders (2:1 Singles)

*Cap at 9 Rounds

Posted in Workout of the Day.