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12.2.17 – Do It Again Saturday Fun

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Stretch T-SPINE-HIPS-QUADS-HAMSTRINGS-SHOULDERS-ANY PROBLEM AREAS

Warm-up

Ring Around the PVC

Metcon (AMRAP – Reps)

14-MIN (partner) EMOM:

P1: 12/10 CAL ROW/BIKE (10 Turf Sprints)

P2: 5 HPC + 4 FRONT SQUATS + 3 S2O 95/65

*Partners switch at 7 minute mark*

*Add calories to total reps for record for REPs in wodify*

REST 5 MINs

Metcon (AMRAP – Reps)

Partner 12-MIN AMRAP:

12 Front Rack Lunges 95/65

10 Pull Ups

8 Burpees

*Relay Style with P1 doing 1 full rd then P2 does 1 full round.*

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