Archives for Jul,2017

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7.31.17 – FFA CF

CrossFit Lacertus – CrossFit Mobility 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 Warm-up 15 Sit-Ups 10 Jump Squats 2 Suicide...
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7.28.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: T-Spine Extenstion on Foam Roller Hip Flexion Stretch (30 secs – 1min per leg) KB Ankle Dorsiflexion Stretch (1 min/ankle) Banded Front Rack Stretch (1:00) Stretch Calves (30 sec) 15 PVC Pass-Throughs...
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7.27.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: T-Spine, Roll Out Hamstrings/Lower Back, Banded Shoulders Stretches & Hamstring Stretches THEN 5 Push Ups then Frankenstein (D) 5 squats then Knee Tucks (B) 15 Good Mornings w/ Empty Bar THEN 3...
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7.26.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: T-Spine Extenstion on Foam Roller Hip Flexion Stretch (30 secs – 1min per leg) KB Ankle Dorsiflexion Stretch (1 min/ankle) Box Shoulder Stretch (1:30) Stretch Calves (30 sec) 15 PVC Pass-Throughs...
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7.25.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Shoulders, Chest, Lats + any problem areas 15 Pass-Thrus w/ PVC THEN 3 Rounds: Turf Length Bear Crawl 30 second Goblet Squat Hold 35/25 10 Push ups Bench Press (9×3 @ 85% of 1RM + 5 lbs) Supersets...
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7.24.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up 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 (per elbow) THEN...
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7.21.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Hips Stretch Quad stretch Banded Shoulders Downward Dog on Wall (2-mins) Front Rack Bench Stretch (1-Min) 15 Pass-Thrus w/ PVC THEN 3 Rounds: 10/8 Cal Bike 10 Air Squats 20 KB Russian Twists 35/25 THEN...
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7.20.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: T-Spine, Roll Out Hamstrings/Lower Back, Banded Shoulders Stretches & Hamstring Stretches THEN 5 Push Ups then Frankenstein (D) 5 squats then Knee Tucks (B) 15 Good Mornings w/ Empty Bar THEN Warm-up...
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