Tuesday, November 15th


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 – Wall Quad/Hip Flexor Stretches + Glute Activation

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft Heavy Single Arm Farmers Carry (Left)

10 Monster Band Lateral Walk

50ft Heavy Single Arm Farmers Carry (Right)

10 Monster Band Glute Bridges

Back Squat (5×5)

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Back Squats @ 80-85%

Colt 45 (Time)

For Time:

21-15-9

Deadlifts (225/155)

Lateral Burpees

RX+ 275/185

Buy-Out

3 Rounds Not For Time:

10 Reverse Lunges

10 Glute Bridges

Posted in Workout of the Day.