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12.1.17 – FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Roll Out T-Spine, Hamstrings/Lower Back

Banded Shoulders Stretches

Banded Hamstring Stretches

Warm-up

3 Rounds:

Frankensteins (D)

Duck Walk (B)

10 Slam Balls 20/15

Deadlift (5×5 @ 70% of 1RM)

Take 15-20 minutes to warm up deadlift and do 5×5 working sets @ 70% of 1RM.

*Novice: Keep weight moderate focusing on form.*

Metcon (AMRAP – Reps)

EMOM 10:

6 Toes to Bar (Knee Raises)

4 Plated Box Step Ups 24/20″

2 Deadlifts 315/185 (70% of 1RM)

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