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12.17.15 – FFA CF

CrossFit Lacertus – CrossFit

Warm-up

Mobility: (5 – 10 Minutes)

Hamstrings, Hips & Shoulders

THEN

500m Row

15 Air Squats

20 Push Ups

Thruster (8 @ 65%, 4 @ 75%, 2 @ 85%, 1 @ 100%, 1, 1, 1)

Find 1 rep max thruster

Metcon (Time)

CORE:

50 V-Ups

Metcon (AMRAP – Reps)

12 – Minute AMRAP:

6 Thrusters 95/65

12 Back Racked Lunges 95/65

2 Suicide Sprints

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