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 (6×6)

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Deadlifts @ 65%

Metcon (Time)

3 Rounds For Time:

15 Front Racked Lunges @ 40-50% of 1RM Front Squat

30 Box Jumps (24/20)

400m Run

Buy-Out

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