Friday, June 3rd


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 (250m w/no arm pull, leg and hip drive only)

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 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 2 Deadlifts @ 83%

Metcon (Time)

For Time:

42 Wallballs (20/14)

21 Deadlifts

30 Wallballs (20/14)

15 Deadlifts

18 Wallballs (20/14)

9 Deadlifts

*Deadlifts at 50% of todays strength work weight

Buy-Out

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

Posted in Workout of the Day.