CFLacertus

CFLacertus

1.5.18: FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Roll Out T-Spine, Hamstrings/Lower Back Banded Shoulders Stretches Banded Hamstring Stretches 10 Frankensteins per leg Warm-up 3 Rounds: 10 Air Squats 10 Empty Bar Good Mornings 10 Push Ups THEN Movement...
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1.4.18: FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Dig in Shoulders w/ Lacrosse Ball Banded Shoulder Stretch (30 – 40 secs per arm) Shoulder Pull Aparts 10-10-10 Warm-up 2 Rounds: OH KB Walks (D+B on turf zig zag) 35/25 12 PVC Pass-Throughs 8...
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1.3.18 – 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) Ankle Dorsiflexion Mobility w/ KB (1-min/leg) Warm-up...
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1.2.18 – 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 Strict Press 5 Turf...
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Hello 2018

CrossFit Lacertus – CrossFit Pre-Class Mobility T-Spine Extenstion on Foam Roller Hip Flexion Stretch (30 secs – 1min per leg) KB Ankle Dorsiflexion Stretch (1 min/ankle) Banded Front Rack Stretch (1:00) Stretch Calves (30 sec) Warm-up Tic-Tac-Toe...
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12.29.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Lower back, Hips, Shoulders, achilles Warm-up 2 Rounds: 300m Row 1 Turf Length Back Pedal 1 Turf Length Butt Kicks 10 PVC Pass Throughs Sled Push (4x (2) Heavy Sled Push (D+B) + (2) Sled Pull (D+B))...
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12.28.17 – FFA CF

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 Warm-up 20 PVC Pass Throughs 20 Jumping Jacks 5×2 Push Ups + Turf Sprint (D+B)...
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12.27.17: 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 15 Cal Row/Bike 15 Hand-Release Push Ups 15...
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