1.12.18: FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Banded Shoulders Stretch

15 PVC Pass-Thrus

Downward Dog on Wall (1-Min)

Bottom Up Single Arm Overhead KB Turf Walk (1 arm down + 1 arm back)


29 Burpees


3 Rounds:

10 Single-Arm (light) DB Press (5/Arm)

10 Push Ups

10 Second Handstand Hold

Press Complex (3xMAX REPS)

Strict Press, Push Press, Push Jerk Complex
Starting with 50% of your 1 rep max strict press…

Max reps strict press – into max reps push press – into max reps push jerk with no rack in between movements.

– Try to increase weight each set.

*Novice athletes perform each press for 3 reps increasing weight each set if possible.*

Metcon (AMRAP – Reps)


10 Bar Facing Burpees (Burpees)

8 Thruster 95/65 (75/55)

6 C2B (Pull Ups/Ring Rows)


3 Minute MAX Hollow Rocks

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