Archives for Nov,2017

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11.30.17 – 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 10 Cal Bike/Row...
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11.29.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Banded Shoulder Stretches Hips Quads IT Band Hamstrings Warm-up Light Jog (2D+B) Frankenstein (D) Jog (B) Knee Tucks (D) Jog (B) Walking Lunge w/ Reach (D) Jog (B) High Knees (D+B) Butt Kicks (D+B)...
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11.28.17 – 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 (5 reps each arm) Single Arm KB/DB...
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11.27.17 – 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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11.22.17 – 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) Stretch Calves (30 sec) Warm-up Dodgeball THEN Movement Prep for WOD...
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11.21.17 – 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 3 rounds: 4 Turf...
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11.20.17 – 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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