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1.13.18: FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Foam Roll T-Spine, Glutes, IT Band and Quads (2-min)

Banded Shoulder Stretches

Wall Squad Stretch (30s – 1min/leg)

Pigeon Stretch on floor or bench (modified) (1-min)

Ankle Dorsiflexion Mobility w/ KB (1-min/leg)

Warm-up

TEAM EMOM 12:

10 Cal Row/Bike

5 WB + 5 T2B

10 KB Snatches/DB Snatches

*alternate movements*

Metcon (Time)

Grab a partner; 10 RFT:

30 Double-Unders

15 Pull Ups

30 Air Squats

100m Run (7 Turf Sprints)

CASH-OUT: 30 Burpees

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