Friday, June 10th


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 Single Leg Deadlifts

50ft KB Front Racked Lunge (L)

10 Single Leg Glute Bridges

Deadlift (4×4)

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 4 Deadlifts @ 86%

Metcon (Time)

For Time:

27-24-21-18-15-12-9-6-3

Wallballs (20/14)

*100m run after each completed set

Buy-Out

3×10 Glute Ham Raise – 11X1 (Weight if possible)

Posted in Workout of the Day.