5.12.18 – I’ll Always Love My Mama WOD

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Dig in shoulders and lats w/ lacrosse ball.

Foam roll out sore areas.

PVC Shoulders Stretch

Samson Hips Stretch (1-MIN/Hip)


“Mama” by Intruders

Metcon (Time)

(Partner WOD)

4 Rounds For Time:

50 AbMats

31 Cal Bike/Row

25 T2B (Knee Raises)

31 Cal Row/Bike

50 DB Hang Clean & Jerk 50/35

2 Rope Climbs/20 Pull Ups

*31-MIN CAP*

*One partner working at a time*
RX+ = Z Press 75/55 instead DB Hang C&J

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