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5.29.18 – 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

4 Rounds:

(Focus is getting loose from Murph)

1 Length Turf Lunge

12 Cal Row

15 PVC Good Mornings

12 Cal Bike

10 Ring Rows

Metcon (AMRAP – Reps)

EMOM 21:

MIN-1: 4 Deadlift @ 60%

MIN-2: 20 AbMats w/ Plate 45/25

MIN-3: 50 Double Unders (100 Singles)

Metcon (Time)

21-15-9:

Box Jumps 24/20″

Burpees

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