Tuesday, May 17th

CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats

2 Minutes – Calf and Ankle Stretches and Hip Mobility

2 Minutes – Hamstring Activation (Band hamstring extension, good mornings, band hamstring curl, pvc/barbell RDL’s)

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

50ft Farmers Carry (Left)

10 Glute Bridges

50ft Farmers Carry (Right)

10 Single Leg Deadlifts

*2nd Round: 50ft front rack carry (L/R)

Back Squat (6×4)

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Back Squat @ 77%

Metcon (Time)

1000m Row

Followed By:

21-15-9

Burpees

OH Squats (115/75)

*Sub Front Squats As Needed

Buy-Out

3 Rounds Not For Time:

10 Back Extensions

10 Reverse Lunges (Front Rack or Farmers Carry)

Posted in Workout of the Day.