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1.8.18: FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

T-Spine Extension on Foam Roller

Hip Flexion Stretch (30 secs – 1min per leg)

KB Ankle Dorsiflexion Stretch (1 min/ankle)

Box Shoulder Stretch (1:30)

Stretch Calves (30 sec)

Warm-up

2 Rounds:

10 Lengths Turf Sprint

10 PVC Pass Throughs

10 PVC OHS

200m Row

Overhead Squat (5×5 @ 70%)

Take 15 minutes to warm up overhead squat and do 5×5 working sets @ 70% of 1RM.

*Novice lifters keep weight moderate if form permits. If not comfortable then do 5×5 front/back squats @ 70% of FS/BS 1RM.

Technique Work

Kipping T2B/Knee Raises (5-MINS)

Metcon (AMRAP – Reps)

AMRAP 20:

8 OH Lunges 95/65

15 T2B

8 OH Lunges 95/65

15 Box Jump Overs 24/20″
Scale Options:

8 Front Rack Lunges 95/65 (Back Rack Lunge 95/65)

15 Knee Raises

8 Front Rack Lunges 95/65 (Back Rack Lunge 95/65)

15 Box Step Overs

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