CrossFit Lacertus – CrossFit Pre-Class Mobility Roll Out T-Spine, Hamstrings/Lower Back Band Pull A Parts 10-10-10 3-Position Banded Hamstring Stretch Stretch Calves Warm-up 3 Rounds: 10 Empty Bar Good Mornings Frankensteins (D+B) 10 DB Single Leg...
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: 10 Cal Bike/Row 10 Jumping Air Squats...
CrossFit Lacertus – CrossFit Pre-Class Mobility Grab lacrosse ball to dig in shoulders, lats and other areas difficult to foam roll or stretch. Banded Shoulders 15 PVC Pass-Throughs Warm-up 2 Rounds: 10 Hand-Release Push Up 15/12 Cal Row Bench Press...
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 Samson Hips STretch Warm-up (On Turf): Light Jog (2D+B)...