Archives for Oct,2017

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10.31.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility 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 20 PVC Pass Through 10 PVC Figure Eights 15 PVC OHS Warm-up Coach Lead Snatch...
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10.30.17 – 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 2 Rounds:...
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10.27.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Roll Out T-Spine, Hamstrings/Lower Back Banded Shoulders Stretches Banded Hamstring Stretches Warm-up 3 Rounds: 5 Empty Bar Deadlifts 5 Empty Bar Good Mornings 1 Turf Length Bear Crawl Deadlift (4×4...
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10.26.17 – 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 8 Empty...
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10.24.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Hips Stretch Quad stretch Banded Shoulders Downward Dog on Wall (2-mins) Front Rack Bench Stretch (1-Min) 15 Pass-Thrus w/ PVC Warm-up 2 rounds: 10 Cal Bike/12 Cal Row 10 Banded Goodmornings 5 Broad...
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10.23.17 – 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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10.20.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Banded Shoulders Stretch 15 PVC Pass-Thrus Downward Dog on Wall (1-Min) Bottom Up Single Arm Overhead KB Turf Walk (1 arm down + 1 arm back) Warm-up 3 Rounds: 10 Banded Pull Aparts 10 Banded Pass Through...
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