Archives for Oct,2016

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10.31.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Wall Hips Stretch + Downward Dog on Wall Stretch + Banded Shoulder Stretches THEN Class Burpee Worm Warm-Up (5-Mins) THEN 50 mins to find Weightlifting Total: 1 Rep Max Back Squat (17-Minutes) 1 Rep...
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10.28.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Foam Roll T-Spine, IT Band Hips Stretch Quad stretch Banded Shoulders Front Rack Bench Stretch (1-Min) 15 Pass-Thrus w/ PVC 10 Elbow Raises THEN Coach B Clean Warm-Up: (3 reps per move) 1. Deadlift 2. Deadlift...
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10.27.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: T-Spint Extension on Foam Roll Banded Hamstrings Stretch (30 sec per hold) Banded Hips Stretch (2 mins) Wall Quad Stretch (45 sec per leg) Calves Stretch (30 sec per calf) THEN 15 Air Squats Back Squat...
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10.26.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Banded Shoulder Stretches Banded Shoulder Activation (10-10-10) 15 PVC Pass-Throughs 15 PVC Push Press Sled Push (2, 2, 2) Rd 1: 45/25 Rd 2: 65/45 Rd 3: 85/65 Technique Work Skill work: Handstands (HS)...
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10.21.16 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Dynamic Warm-Up w/ Coach: 25 Jumping Jacks (in unison) 10 Jumping Jacks (Arms Forward/Backward) Lunges w/ Twist Pointing to Wall Behind You Samson Hips Stretch (1-Minute) 5-to-1 Hamstring Stretch Push Ups Arm...
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