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
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Front Racked Lunge (R)
10 Monster Band Lateral Walk
50ft KB Front Racked Lunge (L)
10 Monster Band Glute Bridges
Deadlift (5×1)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 1 Deadlift @ 95%
Metcon (Time)
5 Rounds For Time:
10 Power Cleans (135/95)
10 Burpees
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)