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 Glute Bridges
Deadlift (4×2)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 2 Deadlifts @ 92%
*After each set complete 8-10 Alternating DB Step-ups (5 each leg to 20″ or less)
Metcon (Time)
5 Rounds For Time:
30 Double Unders
20 Wallballs (20/14)
10 Box Jumps (24/20)
RX+ 50 Double Unders and 30#/20# Wallballs
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)