Archives for May,2017

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5.30.17 – FFA CF

CrossFit Lacertus – CrossFit Mobility Mobility Menu: Dig in shoulders with lacrosse ball, roll out IT bands & t-spine, banded shoulder mobility, PVC shoulder stretch, Hips Bench Front Rack Stretch 2×30 sec 10 Elbow Raises w/ Empty Bar...
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5.26.17 – FFA CF

CrossFit Lacertus – CrossFit Core (A little bit of Annie): 30-20-10 Double Unders Abmat Sit-Ups Clean Warm-Up (No Measure) Mobility: Banded Shoulder Stretches Bench Front Rack Stretch (2×30 secs) 10 front rack elbow raises (per arm) THEN Clean...
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5.25.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility Menu: Shoulders/Wrist/Overhead Wall Stretch THEN Snatch Warm-Up w/ Coach BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″,...
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5.24.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility Menu: Dig in shoulders with lacrosse ball, banded shoulder mobility, PVC shoulder stretch, Hips THEN 15 Pass-Thrus 15 T2Bs 15 Air Squats 10 Turf Sprints (D+B) Shoulder Press (8×4 @ 80% of 1RM)...
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5.23.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility Menu: T-Spine, Roll Out Hamstrings/Lower Back, Banded Shoulders Stretches & Hamstring Stretches Frankenstein (D+B) 15 Good Mornings w/ Empty Bar 10 Stationary Inchworms Metcon (No Measure) 4 sets...
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5.22.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: hips/quads/front rack THEN 500m Row 12 Air Squats 8 Pause Air Squats 4 Jumping Air Squats Front Squat (8×4 @ 80% of 1RM) Metcon (3 Rounds for reps) (Fight Gone Bad-ish) 3 Rounds of: Plate Push...
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