Archives for Sep,2017

You are browsing the site archives by date.

9.29.17 – 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...
Read More

9.27.17 – 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...
Read More

9.26.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Shoulders, Hips, Quads Metcon (Time) Partner WOD For Time: 100-90-80-60-50 Cal Row 50-40-30-20-10 Burpees *Switch every 10 reps* *50-MIN CAP* Metcon (Time) Partner WOD For Time: 100-90-80-60-50 Cal...
Read More

9.25.17 – 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 Warm-up PVC Warm-Up (3 reps per move) 1. Deadlift 2....
Read More

9.22.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Hips, Quads, Hamstrings, Shoulders Warm-up 3 Rounds: Sled Push 65/45 (D+B) 3 Wall Walks Metcon (AMRAP – Reps) (Partner WOD) 30-MIN AMRAP: 2000m Row 100 Push Press 75/55 100 Sumo Deadlift High...
Read More

9.21.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Banded Shoulders Stretch PVC Pass-Thrus Downward Dog on Wall Bottom Up Single Arm Overhead KB Turf Walk (1 arm down + 1 arm back) Warm-up 10-15 Turf Length Heavy Seated Sled Pulls Shoulder Press (5×5...
Read More

9.20.17 – 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 Warm-up PVC Warm-Up (3 reps per move) 1. Deadlift 2....
Read More