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6.1.18 – 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

3 Rounds:

300m Row

10 Squats hugging Med./Wall Ball

Back Squat (2, 2, 2, 2, 2)

Take 10 mins to work up to heavy double.

Front Squat (2, 2, 2, 2, 2)

Take 10 mins to work up to heavy double.

Metcon (AMRAP – Reps)

AMRAP 15:

200m Run

20 Wall Balls 20/14

10 Ring Dips (Box Dips)

Core

Superset:

50 KB Russian Twist

50 Weighted AbMats

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