5.16.18 – 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.

10-10-10 Banded Pull Aparts

15 PVC Pass-Throughs


Light Jog (2D+B)

Frankenstein (D)

Jog (B)

Knee Tucks (D)

Jog (B)

Walking Lunge w/ Reach (D)

Jog (B)

High Knees (D+B)

Butt Kicks (D+B)

Straight Legs (D+B)

5 Pushs + Side Step (D+B) + 5 Push Ups

Bench Press (5×3 @ 80% +5 lbs)

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

*Novice: Keep weight moderate focusing on form.*

Metcon (AMRAP – Reps)

Partner WOD For Reps, work split any way, one partner working at a time:

3 minutes: MAX Suicide Sprints (turf/outside)

3 minutes: MAX Push Press 135/95 (115/75 | 95/65)

3 minutes: MAX Calorie Bike

3 minutes: MAX KB swings 55/35#

3 minutes: MAX Box Jumps 24/20″ (20/16″)

3 minutes: max Floor Press 135/95 (115/74 | 95/65)

*Reset clock each time to allow for transitions and full 3 minutes of work*

*Record total reps for all movements.*

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