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11.27.17 – FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

T-Spine Extenstion on Foam Roller

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

KB Ankle Dorsiflexion Stretch (1 min/ankle)

Banded Front Rack Stretch (1:00)

Stretch Calves (30 sec)

Warm-up

2 Rounds:

Sled Push 45/25# (D+B)

Turf Broad Jumps (D)

10 Jumping Squats

Turf Bear Crawl (B)

Front Squat (5, 5, 3, 2, 1, 1, 1)

Take 15-20 mins to warm up and work up to a 1RM.

*Novice: Keep weight moderate focusing on form for a 5×5 rep scheme.*

Metcon (Time)

3 RFT:

10/8 Cal Assault Bike/Row

5 Hang Squat Cleans 155/105

10 Burpee Box Jump Overs 24/20”

5 Hang Squat Cleans 155/105

10/8 Cal Assault Bike/Row
RX+ = Hang Squat Cleans @ 185/125

Scale Options:

Hang Squat Cleans 135/95 (65% of 1RM)

Burpee Box Step Ups

Core

150 Plated Flutter Kicks 45/25lb

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