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 or 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 (6×2)
Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Deadlifts @ 83%
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
200m Run
12 Air Squats
9 Unbroken Deadlifts @ 50% of todays doubles
6 Toes to Bar
*Every time you drop the bar, 5 burpee penalty
Buy-Out
3×8 – Romanian Deadlifts/Single Arm DB Row