Archives for Jan,2018

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1.31.18 – 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) Warm-up 3 Rds: Turf Length Lunges High Kicks 10 Cal...
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1.30.18 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Dig in Shoulders w/ Lacrosse Ball Banded Shoulder Stretch (30 – 40 secs per arm) Shoulder Pull Aparts 10-10-10 Warm-up 2 min Jump Rope 15 PVC Goodmornings 20 Squats Coach Snatch Warm-Up w/ PVC:...
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1.29.18 – 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 2 rounds: 10 Cal Row/Bike 10 Air Squats 10 Empty...
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1.26.18: 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/10 Turf Sprints (5D+B) 10 Strict DB Press...
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1.25.18: FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Lower back, Quads, Hips, Shoulders, achilles Warm-up Light Jog (2D+B) Frankenstein (D) SL RDL (B) Knee Tucks (D) Quad Pull & Reach (B) Walking Lunge w/ Reach (D) Duck Walk (B) High Knees (D&B)...
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1.24.18: 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 *29 Katie Birthday Burpees* 500m Row 15 Empty...
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1.23.18: FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility T-Spine Extension on Foam Roller Hip Flexion Stretch (30 secs – 1min per leg) KB Ankle Dorsiflexion Stretch (1 min/ankle) Box Shoulder Stretch (1:30) Stretch Calves (30 sec) Warm-up 3 Rounds:...
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1.22.18: 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: 10 Good Mornings 4 Turf Sprints (2D+B) Deadlift (5×3 @ 80%) Take 15-20 minutes...
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