Archives for Feb,2018

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2.28.18 – 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 Warm-up 3 Rounds: 10 Cal Row/Bike 10 DB Snatch 35/20...
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2.27.18 – 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 DB Thrusters (light...
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2.26.18 – 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) Banded Hamstring Stretches 20 Frankensteins Warm-up...
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2.22.18 – 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 15 PVC Pass-Thrus Warm-up Light Jog (2D+B) Frankenstein (D) Jog (B) Knee Tucks (D) Jog...
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2.21.18 – 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: 8 Empty Bar RDL 10 Walking Lunges 100m Run Metcon (Weight) EMOM 12: (alternate movements)...
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2.20.18 – 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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2.19.18 – 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 3 Rounds: 200m Row 1 Bear Crawl THEN Med. Ball Clean Medley Warm-Up...
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