CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and 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 Single Arm Farmers Carry (Left)

10 Single Leg Deadlifts

50ft Single Arm Farmers Carry (Right)

10 Monster Band Glute Bridges

Deadlift (6×4)

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Deadlifts @ 68%

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

40 Double Unders (2:1 Singles)

20 DB Step-ups (45/25)

10 Burpees

Buy-Out

3×10 Glute Ham Raise – 11X1 (Weight if possible)