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10.12.17 – 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

500m Row/2 min on Bike

10/side Leg Swings

Kneeling Hip Flexor Stretch

1 min Goblet Squat Hold (light KB)

Back Squat (5×5 @ 75%)

Take 15-20 minutes to warm up back squat and do 5×5 working sets @ 75% of 1RM.

Metcon (Time)

For Time:

50 Cal Bike/Row

40 Front Squat 95/65

30 T2B/ Knee Raises

20 Box Jumps 24/20″

10 Front Rack Lunges (1 count )

Core

3-Minute Plank or Accumulate 3 minutes in Plank

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