Archives for Mar,2017

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3.20.17 – FFA CF

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

CrossFit Lacertus – CrossFit Warm-up Mobility Menu: Shoulders, Hips, Hamstrings + Any problem areas… Dynamic Warm-Up Metcon (Calories) 2 Rounds: 3-MIN CAL BIKE @ 60 RPM THEN REST 1-MIN 3-MIN CAL ROW @ 1:45 Pace Metcon (No Measure) (SKILL WORK)...
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3.15.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Mobility: Shoulders/Lats/Front Rack Stretches Downward Dog on Wall (1-minute) 20 Pass-Thrus w/ PVC THEN (With Coach): 5 Strict Press w/ PVC 5 Push Press w/ PVC 5 Push Jerk w/ PVC Press Complex (4×3/3/3)...
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3.14.17 – FFA CF

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