12.4.17 – FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Grab lacrosse ball to dig in shoulders, lats and other areas difficult to foam roll or stretch.

Shoulders, Chest, Calves, Hips


3 Rounds:

10 PVC Pass Throughs

10 PVC Good Mornings

10 PVC OHS (Air Squats)

Bench Press (5×5 @ 70% of 1RM)

Bent Over Row (5×10)

Superset KB/DB Rows after each set of bench press.

Metcon (Time)

2 RFT:

4 Turf Length Plate Slide/Push 45/25

40 Wall Balls 20/14

30 Med. Ball Sit-Ups 20/14

20 Wall Balls 20/14

10 Med. Ball Sit-Ups 20/14
Scale Options:

Heavy Sled Push 135/95

Med. Ball Front Squats 20/14

No Weight Sit-Ups

Leave a Comment

Your email address will not be published. Required fields are marked *