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6.5.18 – 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

Samson Hips Stretch

Warm-up

2 Rounds:

15 PVC Pass Throughs

20 secs PVC Shoulder Stretch Right-Arm (then) Left-Arm

4 Deep Lunge Holds

4 Jumping Lunges

Front Rack Lunge (7×50′)

*From floor for experienced CrossFitters*

1st set: 1×95/65

2nd set: 1×115/85

3rd set: 1×135/95

4th set: 1×155/115

5th set: 1×185/125

6th set: 1×185/125

7th set: 1×205/155

*Scale weights accordingly…if front rack position is not sufficient then do back rack lunges.*

*From rack for newbies*

Metcon (Time)

For Time:

100 Shoulder/Strict Press 55/35

*Start every minute with 12 AbMat Sit-Ups*

***Full range of motion, head through for every rep!!!***

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