Archives for Aug,2017

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8.30.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class 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) Warm-up 3 Rounds:...
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8.28.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Dig in shoulders with lacrosse ball Roll out IT bands & t-spine Banded shoulder mobility Banded Front Rack Stretch PVC shoulder stretch Hips Coach B Clean Warm-Up Empty or Training Bar (3 reps...
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8.25.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Foam Roll T-Spine, Glutes, IT Band and Quads (2-min) Wall Squad Stretch (30s – 1min/leg) Pigeon Stretch on floor or bench (modified) (1-min) Ankle Dorsiflexion Mobility w/ KB (1-min/leg) Warm-up...
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8.24.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Hips, Quads, Hamstrings Warm-up Dynamic Shoulder Stretching w/ Coach: Banded Shoulder Stretch (30 – 40 secs per arm) Shoulder Pull Aparts 10-10-10 OH KB Walks (D+B on turf zig zag) 35/25 THEN...
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8.21.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Banded Shoulders Stretch, PVC Pass-Thrus, Downward Dog on Wall, OH KB Walks (D+B on turf zig zag) 35/25 Warm-up 3 Rounds of Rowling *Penalty: Over 100m = # of Air Squats || Under 100m = # of Burpees*...
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