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 or 500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Front Racked Lunge (R)
10 Monster Band Lateral Walk/Glute Bridges
50ft KB Front Racked Lunge (L)
10 Monster Band Clamshells/Single Leg Deadlifts
Deadlift (5×2)
Every 2:30 minutes for 10 minutes complete 2 deadlifts @ 92%
Metcon (Time)
5 Rounds For Time:
200m Run
20 Wallballs (20/14)
10 Box Jumps (24/20)
Buy-Out
3×8 Glute Ham Raise/Barbell Row