CrossFit Lacertus – CrossFit
Grab lacrosse ball to dig in shoulders, lats and other areas difficult to foam roll or stretch.
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.*
20 Hand-Release Push Ups
20 Shoulder to Overhead 115/75 (95/65)
5×20 Bicep Curl (10/arm)
5×10 Triceps Pull Down w/ Bands