Archives for Mar,2018

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3.30.18 – 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) Bench Front Rack Stretch (1:00) Stretch Calves (30 sec) Warm-up 3 Rounds:...
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3.29.18 – 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 3 rounds: 3-3-3 Empty Bar Strict Press/Push Press/Push...
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3.28.18 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Banded Shoulder Stretch (30 – 40 secs per arm) Shoulder Pull A Parts 10-10-10 OH KB Walks (D+B on turf zig zag) 35/25 Warm-up 3 Rounds: 10 Empty Bar Snatch Grip Press 200m Run 10 Plate Ground...
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3.27.18 – 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 3 Rounds:...
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3.26.18 – 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 Empty Bar Good Mornings 10 Turf Length Lunges 10 Cal Row/Bike Metcon (Weight) EMOM...
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3.22.18 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Lacrosse Ball Shoulder Work Banded Shoulders Stretch Bench/Wall Quad Stretch 15 PVC Pass-Thrus Downward Dog on Wall (1-Min) Warm-up 2 Rounds: 200m Run 10 Ring Row 10/side SA Dumbbell Strict Press (light)...
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3.21.18 – 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 PVC Shoulder Stretch Warm-up 3 Rounds: 10 Mtn Climbers 2ct 10 Air Squats -THEN-...
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