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5.31.18 – FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Dig in shoulders with lacrosse ball

Roll out IT bands & t-spine

Banded shoulder mobility

Banded Front Rack Stretch

PVC shoulder stretch

Hips

Warm-up

3 Rounds:

10 Empty Bar Thrusters 45/35

5 Turf Sprints

-THEN-

PVC Clean Warm-Up w/ Coach

(3 reps per move)

1. Deadlift

2. Deadlift + Shrug

3. Deadlift + Shrug + High Pull

5. Muscle Clean

6. Power Clean

7. Push Jerk

8. Clean & Jerk

C&J Deadlift Complex (1+5+1×5)

1 Clean & Jerk

5 Deadlifts

1 Clean & Jerk
Complete 5 sets working up to heaviest possible.

Novice: Keep weight light to moderate focusing on form.

Metcon (Time)

5 RFT:

20 T2B

15 Thruster 95/65

10 Cal Bike/Row

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