Archives for Dec,2017

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12.29.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Lower back, Hips, Shoulders, achilles Warm-up 2 Rounds: 300m Row 1 Turf Length Back Pedal 1 Turf Length Butt Kicks 10 PVC Pass Throughs Sled Push (4x (2) Heavy Sled Push (D+B) + (2) Sled Pull (D+B))...
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12.28.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Grab lacrosse ball to dig in shoulders, lats and other areas difficult to foam roll or stretch. Banded Shoulders Warm-up 20 PVC Pass Throughs 20 Jumping Jacks 5×2 Push Ups + Turf Sprint (D+B)...
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12.27.17: 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 15 Cal Row/Bike 15 Hand-Release Push Ups 15...
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12.22.17 – 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 Any sore/tight areas THEN Warm-up before snatch warm-up Warm-up 2 Rounds:...
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12.21.17 – 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 Sally..Going...
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12.20.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Shoulders, Hamstrings, Hips, Quads Warm-up 2 Rounds: Frankenstein (D+B) 15 PVC Pass-Thrus 15 PVC Good Mornings Lunge w/ Reach (D) Lunge (B) 10 DB Snatches 35/20# THEN Warm-up deadlifts Metcon (Time)...
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12.19.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Grab lacrosse ball to dig in shoulders, lats and other areas difficult to foam roll or stretch. Banded Shoulders 15 PVC Pass-Thrus Warm-up 3 Rounds: 10 Hand-Release Push-Ups 10 AbMats 6 Turf Sprints...
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