Archives for Apr,2018

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4.30.18 – 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 Rounds: 300m row/200m Run 10 Light KB/DB...
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4.23.18 – 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-Throughs Warm-up 3 rounds: 150m Row 4 Push Ups 4 Pull Ups 4 Jump Lunges...
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4.26.18 – 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: 5 Empty Bar Strict Press 5 Empty Bar Push...
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4.25.18 – 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 1-MIN MAX Battle Ropes (do this only 1 time)...
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4.24.18 – 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 Wall Stretch (Happy Baby) Warm-up 2 Rounds: 3 Tuck...
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4.20.18 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Roll Out T-Spine, Hamstrings/Lower Back Band Pull A Parts 10-10-10 3-Position Banded Hamstring Stretch Stretch Calves Warm-up 3 Rounds: 10 Empty Bar Good Mornings Frankensteins (D+B) 10 DB Single Leg...
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4.19.18 – 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 Rds: 10 Snatch Grip Strict Press behind Neck...
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4.18.18 – 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 Rounds: 10 Cal Bike/Row 10 Jumping Air Squats...
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