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1.3.18 – FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

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

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

3 Rounds:

200m Row

10 Walking Lunges

Metcon (Weight)

EMOM 20:

ODD: 5 Back Squat @ 60% of 1RM

EVEN: 20 AbMats

Metcon (AMRAP – Reps)

AMRAP 12:

15 Cal Bike/Row

5 KB Snatches 55/35

5 KB S2O 55/35

10 KB Goblet Walking Lunges

*One arm at a time, alternate arms after each set*
*RX+ OH KB Walking Lunges*

Scale Options:

DB Snatches 50/35 (35/20)

DB S2O 35/20

DB Walking Lunges (BW Lunges)

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