5.11.18 – 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


3 Rounds:

10 Hand-Release Push Ups

5 Strict Pull Ups/8 Ring Rows

3 Wall Walks/High Plank w/ 6 Arm Reaches

Bench Press (5×3 @ 80%)

*SUPERSET: 5×10 Empty Barbell Bicep Curls after each working set of bench press*

Take 15 mins to warm up and perform working sets of bench press @ prescribed weight/percentages.

*Novice: Keep weight moderate focusing on form.*

100 Abmats (Time)

For Time:

100 Abmat Sit-Ups

Metcon (Time)

4 RFT:

400m Run


4 Bar Musle Ups
RX+ = Ring MUs

Scaled Options:

300m Run/500m Row

6 Pike HSPU/DB Seated Press

8 Ring/Bench/Box Dips

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