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:
10 Monster Band Lateral Walk
10 Glute Bridges
10 Single Leg Deadlifts
Deadlift (1-1-1-1-1+)
1-1-1-1-1+ (Begin around 80% and build up to 95-100% for your last set, hit 1+/max reps on last set)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
15 Front Racked Lunges (75/55)
12 Toes to Bar
9 Push-ups
RX+ HSPU
Buy-Out
3×6 Back Extensions (Weight if possible)