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11.29.17 – FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Banded Shoulder Stretches

Hips

Quads

IT Band

Hamstrings

Warm-up

Light Jog (2D+B)

Frankenstein (D)

Jog (B)

Knee Tucks (D)

Jog (B)

Walking Lunge w/ Reach (D)

Jog (B)

High Knees (D+B)

Butt Kicks (D+B)

Straight Legs (D+B)

Side Step (D+B)

THEN

10 Air Squats

27 Burpees

Metcon (Time)

For Time:

200m Run

20 Wall Balls 20/14

20 Push Ups

200m Run

19 Wall Balls 20/14

19 Push Ups

200m Run

18 Wall Balls 20/14

18 Push Ups

200m Run

17 Wall Balls 20/14

17 Push Ups

Working until 200m Run, 1 Wall Ball, 1 Push Up or until time runs out…

*50-MINUTE CAP*
Scale Options: Start at 15 reps instead of 20 reps until 200m, 1 wall ball, 1 push up or time expires.

*Med. Ball Front Squats 20/14

*Hand-Release Push Ups*

Metcon (AMRAP – Reps)

For Time:

200m Run

20 Wall Balls 20/14

20 Push Ups

200m Run

19 Wall Balls 20/14

19 Push Ups

200m Run

18 Wall Balls 20/14

18 Push Ups

200m Run

17 Wall Balls 20/14

17 Push Ups

Working until 200m Run, 1 Wall Ball, 1 Push Up or until time runs out…

*50-MINUTE CAP*

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