Archives for Feb,2016

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2.25.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Focus on any problem areas. THEN 20 Minutes: Practice Muscle-Ups, Pull-Ups, Chest-2-Bars, Toes-2-Bars, Double-Unders, Handstand Push Ups, Ring Dips & so on… THEN 15 Minutes: Dodgeball *5...
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2.24.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Box/Bench Shoulder Stretch (30 sec – 1 min) Banded Front Rack Stretch (45 sec per arm) Banded Hips Stretches (1 min per leg) THEN 10 Air Squats 10 Air Squats w/ Pause at bottom 10 Jumping Air...
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2.23.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Roll Out Hamstrings Banded Hamstring Stretches 15 Banded Good Mornings THEN 500m Row Warm-Up deadlifts… Metcon (Weight) 5-Minute EMOM: 5 Deadlifts @ 65% of 1RM Metcon (Weight) Accessory Work:...
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2.19.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Banded & Static Hips Stretches (1 min – 2 min) Quad Wall Stretch (30 sec to 1 min) Stretch any problem areas THEN 3 Rounds: 15 Air Squats 10 Slam Balls 20/15 5 Push Ups Back Squat (8 @ 65%,...
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