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5.15.18 – 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

2 Rounds:

10 Jumping Lunges

100m Row

10 Cal Bike

Deadlift (5×3 @ 80%)

Take 15-20 minutes to warm up deadlift and do 5×3 working sets @ 80% of 1RM.

*Novice: Keep weight moderate focusing on form.*

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
Scale Options:

3 Pike HSPU (Seated DB Press)

6 DL @ 185/125 (135/95)

12 Ring Rows

48 Singles

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