Archives for May,2018

You are browsing the site archives by date.

5.31.18 – 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 3 Rounds: 10 Empty Bar Thrusters 45/35 5 Turf...
Read More

5.30.18 – 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 Barbell Snatch-Grip behind the Neck Press Turf...
Read More

5.29.18 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Roll Out T-Spine, Hamstrings/Lower Back Banded Shoulders Stretches 3-Position Banded Hamstring Stretches Warm-up 4 Rounds: (Focus is getting loose from Murph) 1 Length Turf Lunge 12 Cal Row 15 PVC...
Read More

5.25.18 – 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 2 Rounds: 150m Row 15 Air Squats Back Squat...
Read More

5.24.18 – FFA CF

CrossFit Lacertus – CrossFit 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) Straight Legs (D+B) 10 Air Squats Side Shuffle (D+B) 10 Air Squats Metcon...
Read More

5.23.18 – 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 Samson Hips STretch Warm-up 2 Rounds w/ Empty Bar: 5 Deadlifts...
Read More

5.22.18 – 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: 400m Run 20 Jumping Jacks 10 Single Arm...
Read More

5.21.18 – 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:...
Read More