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5.25.18 – FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Foam Roll T-Spine, Glutes, IT Band and Quads (2-min)

Wall Squad Stretch (30s – 1min/leg)

Pigeon Stretch on floor or bench (modified) (1-min)

Warm-up

2 Rounds:

150m Row

15 Air Squats

Back Squat (5×3 @80%)

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

*Novice: Keep weight moderate focusing on form.*

Metcon (Time)

10 RFT (w/ 55/35# KB):

5 KB Swings

5 Push Press (Right Arm)

5 KB Swings

5 Push Press (Left Arm)

15 AbMats

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