CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine
2 Minutes – Hamstring Stretches
10 Glute Bridges
10 Cat/Camels
10 T-Spine Openers
Skill Work/Activation
1-2 Rounds:
10 Good Mornings
10 Single Leg Deadlifts – 5 Each Side
10 Barbell Rows
Deadlift (3×3)
Build to a peak set of 3 for the day – Aim for 75-85% of 1RM on all 3 working sets – Note heaviest set)
Heaviest set should be no more than 85%, do not attempt a new 3RM
Metcon (Time)
5 Rounds For Time:
250m Row
15 KB Swings (53/35)
15 Push-ups