Blog

3.13.18 – FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Roll Out T-Spine, Hamstrings/Lower Back

Banded Shoulders Stretches

Banded Hamstring Stretches

Warm-up

3 Rds:

10 Empty Bar Good Mornings

10 Supermans

5 Empty Bar Push Press

Deadlift (5X5 @ 70-75%)

Take 15-20 minutes to warm up deadlift and do 5×5 working sets @ 70-75% of 1RM.

*Novice: Keep weight moderate focusing on form.*

Technique Work

Handstand Push Up Skill Work:

10 kick to HS or 10 wall walks, HSPU kipping practice/instruction

Metcon (Time)

20 RFT:

2 Deadlifts 225/155 (205/135 | 185/115)

4 Jumping Lunges

6 HSPU (Pike HSPU/Seated DB Press)

Leave a Comment

Your email address will not be published. Required fields are marked *