Friday, January 13th

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

Back Squat (5×2)

Every 3 Minutes For 12 Minutes (5 Sets) Complete 2 Back Squats @ 90-95%

Metcon (Time)

3 Rounds For Time:

25 Calorie Row

75 Double Unders (2:1 Singles)

50 Walking Lunges

RX+ 50 Cal Row/150 Double Unders

Buy-Out

3×10 Romanian Deadlifts

Posted in Workout of the Day.