Archives for Jan,2017

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1.27.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Banded Shoulders Stretches Downward Dog on Wall (1-minute) 20 Pass-Thrus w/ PVC Death by 10m (30 sec intervals) THEN (With Coach): 5 Strict Press w/ PVC 5 Push Press w/ PVC 5 Push Jerk w/ PVC Shoulder...
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1.26.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility Menu: Hamstrings, Quads, Calf Muscles, Hips THEN Pick WOD to do before ROMWOD Metcon (No Measure) 4x: 400m Row Sled Push (D+B) 45/25 15 KB Swings 55/25 20 Abmat Sit-Ups *Can rest b/t rounds* Metcon (Time)...
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1.25.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility Menu: Banded Shoulders, Wrist, Front Rack Bench Stretch (1-Min) 15 Pass-Thrus w/ PVC Grab Empty Bar for Coach Warm-Up Coach B Clean Warm-Up (3 reps per move) 1. Deadlift 2. Deadlift + Shrug 3. Deadlift...
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