1.10.18: FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Lower back, Quads, Hips, Shoulders, achilles


Light Jog (2D+B)

Frankenstein (D)

Jog (B)

Knee Tucks (D)

Jog (B)

Walking Lunge w/ Reach (D)

Jog (B)

High Knees (D+B)

Butt Kicks (D+B)

Side Shuffle (D+B)

10 Air Squats

Sled Push (4×2 (D+B) )


Push Sled with Hands High (D) 75/45

Push Sled with Hands Low (B)


4×12 Wall Balls 20/14

Metcon (Time)

Partner WOD For Time:

100 KB Swings

*Every break/switch both partners do 10 Air Squats*

100 Slam Balls 20/15

*Every break/switch both partners do 5 Pull Ups*

100/80 Calorie Bike/Row

*Every break/switch both partners do 10 AbMat Sit-Ups*

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