12.6.17 – FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Roll out IT Band

Banded Shoulder & Hamstrings Stretches

Hips Stretch



Light Jog (2D+B)

Frankenstein (D)

Jog (B)

Knee Tucks (D)

Jog (B)

Walking Lunge w/ Reach (D)

Jog (B)

High Knees (D+B)

Butt Kicks (D+B)

Side Shuffle (D+B)

10 Air Squats


(Grab a partner)

Fun “SNATCH” Warm-Up (Best of 5)

Metcon (Time)

(3 Person Teams)

21 Rounds:

250m Row

DL Hold 155/115

**1 Partner rows, then holds, then rest. Each partner has to row and hold 7 times.***
Scaled Option: 5 rounds or 7 rounds of 150-200m Row

DL Holds: 135/95 (115/75) | KB Holds

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