3.30.17 – FFA CF

CrossFit Lacertus – CrossFit


Mobility Menu: Roll Out T-Spine/Hamstrings/Calvesu/IT Band (2-mins)

Banded Shoulder Stretch (1:30 per arm)

Bench Front Rack Stretch/Downward Dog on Wall (1-min)

Samson Hips Stretch w/ Knee on Abmat (1-min/leg)

Goblet Squat Deep Squat Hold (2 Minutes)

Ankle Dorsiflexion Mobility w/ KB (1-min/leg)


Accumulate 5 mins in bottom of squat with PVC OH

Paused Front Squat (3×6 @ 75%)

3 second pause at bottom of squat

Metcon (AMRAP – Reps)


9 Overhead Squats 95/65 (50% of 1RM)

12 Toes 2 Bars (Knee Raises)

20 Double Unders (40 Singles)
Front Squats 115/75 | 65% of 1RM

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