1.9.18 – FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Grab lacrosse ball to dig in shoulders, lats and other areas difficult to foam roll or stretch.

Banded Shoulders


2 Rounds:

10 Ring Row

10 Push Up

8 Cal Bike

Bench Press (5×3 @ 80%)

Take 15-20 mins to warm up and perform working sets of bench press @ prescribed weight/percentages.

*Novice: Keep weight moderate focusing on form.*

Metcon (Time)

3 RFT:

20 Burpees

20 Hand-Release Push Ups

20 Shoulder to Overhead 115/75 (95/65)

Accessory Work

5×20 Bicep Curl (10/arm)

5×10 Triceps Pull Down w/ Bands

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