CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine/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 Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft Farmers Carry (Right)
10 Glute Bridges
*Round 2 – 10 Clamshells and 10 Single Leg Deadlifts
Front Squat (5×2)
Every 2:30 Minutes For 12 Minutes (5 Sets) Complete 2 Front Squats (Build by feel to a peak set of 2 for the day)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
5 HSPU
10 Deadlifts @ 50% of 1RM
15 Air Squats
RX+ Deadlifts (225/155)
Buy-Out
3×10 Glute Ham Raise