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12.7.17 – FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Roll Out T-Spine, Hamstrings/Lower Back

Banded Shoulders Stretches

Banded Hamstring Stretches

Metcon (Time)

(CONDITIONING)

5 Rounds w/ 15-MIN CAP:

200m Row

10 T2B (10 Knee Raises)

10 Cal Bike/10 Turf Sprints (1 length=1 rep)

*4 rounds for newbies*

*If bike is being used then do turf sprints*
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Metcon (AMRAP – Reps)

4 Rounds w/ 30 sec REST:

In 3 minutes:

40 DUs (60 Singles)

8 C2Bs (8 Pull Ups)

MAX Deadlifts 315/185

*Score equals number of deadlift reps*
RX+ = 50 DUs + 10 C2B + MAX DLs @ 315/185

Scaled Options:

30 Dubs (40 Singles)

8 Ring Rows

Deadlift @ 275/145 (65-70% of 1RM)

*Newbies = DL @ 135/95 for 8-10 reps*

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