Archives for Jan,2018

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1.17.18 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Banded Shoulders/Lats Banded Hamstring Stretches Calf Stretch Warm-up 15 PVC Pass Throughs 15 Frankensteins per leg 20 Empty Bar Good Mornings Inchworm on Turf with Sliders (D+B) Metcon (No Measure)...
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5 RFT:

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 10 Spiderman Lunge + Reach 10 Leg Swings (front...
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1.15.18 – MLK DAY

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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1.13.18: FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Foam Roll T-Spine, Glutes, IT Band and Quads (2-min) Banded Shoulder Stretches Wall Squad Stretch (30s – 1min/leg) Pigeon Stretch on floor or bench (modified) (1-min) Ankle Dorsiflexion Mobility...
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1.12.18: 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 29 Burpees THEN 3 Rounds: 10 Single-Arm (light)...
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1.11.18: 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 Agility Ladder Warm-Up THEN PVC Clean Warm-Up...
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1.10.18: FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Lower back, Quads, Hips, Shoulders, achilles 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) Side Shuffle...
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1.9.18 – 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 2 Rounds: 10 Ring Row 10 Push Up 8 Cal Bike Bench Press (5×3 @ 80%)...
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1.8.18: 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 2 Rounds:...
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1.6.18: Saturday Fun

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 Hungry-Hungry Hippo *Crab Walking… *Winning team picks number...
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