CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Wall Quad stretch
2 Minutes – Band Hamstring Stretch
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
30 Seconds Single Leg Deadlift
30 Seconds Russian KB Swings
30 Seconds Glute Bridges (KB on Hips)
30 Seconds Box Jumps (Explosive singles)
Deadlift (5×5 – Touch and Go)
(Building to a peak set of 5 for the day – Note heaviest set)
Metcon (Time)
3 Rounds For Time:
50 Double Unders
20 KB Swings (53/35)
20 Burpees
*3:1 Singles
Extra Credit
3×10 (5 Each Leg) Bulgarian Split Squats