Archives for Jun,2016

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6.30.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Banded Shoulder Activation 10-10-10, Foam roll quads & hamstrings, Triceps THEN 5-to-1 Hand-Release Push Ups: 5 PUs then sprint D+B 4 PUs then sprint D+B 3 PUs then sprint D+B 2 PUs then sprint...
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6.28.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: 2-Minute Turf Jog (D+B) Banded Front Rack Stretch (30 sec per arm) Banded Hips Stretch (2 mins) Wall Quad Stretch (45 sec per leg) Calves Stretch (30 sec per calf) THEN 5 Pause Air Squats 10 Air Squats...
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6.27.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Shoulders, Downward Dog on Wall (2-mins), 15 Pass-Thrus w/ PVC, 15 Good Mornings w/ PVC, 10 Sotts Press PVC C&J Warm-Up 5 Hang Power Clean (Hip/Mid Thigh) 5 Hang Power Clean (Above Knee) 5 Power...
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6.24.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: 2-Minute Turf Jog (D+B) Banded Front Rack Stretch (30 sec per arm) Banded Hips Stretch (2 mins) Wall Quad Stretch (45 sec per leg) Calves Stretch (30 sec per calf) THEN 5 Pause Air Squats 10 Air Squats...
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6.23.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Down Dog on Wall (2 minutes) 15 Pass-Thrus w/ PVC Banded Shoulder Activation (10-10-10) THEN PVC (or empty bar) Push Press Review/Warm-Up: 10 Push Press w/ PVC 10 Push Press w/ Empty Bar Push Press...
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6.22.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Roll Out Hamstrings/Lower Back, Banded Shoulders Stretches & Hamstring Stretches THEN Inchworm (D+B) Frankenstein (D+B) 15 Air Squats 15 Good Mornings w/ Empty Bar Deadlift (10 @ 60%, 8 @ 65%,...
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6.21.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Shoulders, Hamstrings, Hips THEN Sprints Metcon (Time) 10x200m Sprints with 10 Push Ups each round Metcon (AMRAP – Reps) Tabata (8 rounds 20 sec work/10 sec rest): Bar Facing Burpees Metcon (AMRAP...
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