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12.23.15 – FFA CF

CrossFit Lacertus – CrossFit

Warm-up

Mobility:

Banded Shoulder Stretches

Banded Hip Stretches

THEN

15 Pass-Thrus w/ PVC

15 Front Squats w/ PVC

15 Strict Press w/ PVC

Shoulder Press (8, 4, 2, 1, 1, 1)

– Work up to 1RM

– 3 fails at weight and you’re out!

Metcon (Time)

CORE:

50 Back Extensions

Gymnastics

Double-Under Practice (5 mins)

Metcon (Time)

For Time:

9 Thrusters 135/95

90 Double-Unders (180 Single-Unders)

7 Thrusters 135/95

70 Double-Unders (140 Single-Unders)

5 Thrusters 135/95

50 Double-Unders (100 Single-Unders)

3 Thrusters 135/95

30 Double-Unders (60 Single-Unders)

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