CFLacertus

CFLacertus

SKP D9

CrossFit Lacertus – Summer Kids Program (No Measure) Luis Video! BARBELL Warm-Up SKILL: C&J Metcon (Time) WOD: 21-15-9 Box Jumps Toes 2 Bar SKILL: Rowing THEN – Split Intervals Cool Down: Mobility
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OPEN HOUSE

CrossFit Lacertus – CrossFit (No Measure) Coach Instructed Dynamic Warm Up! Metcon (Time) For Time: 1000 meter run 25 Cleans (135/95) 25 Box Jump Overs (24/20) 25 C2B Pull Ups 50 Wall Balls (20/14) 25 C2B Pull Ups 25 Box Jump Over (24/20) 25 Cleans...
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SKP D8

CrossFit Lacertus – Summer Kids Program (No Measure) AMRAP5 200m Run 10 Squats 10 Push Ups 10 Pass Throughs 10 Hurdle Hops SKILL: HSPU / T2B Metcon (Time) WOD: 2 RFT: 15 Cal Row 15 HSPU / Wall Walks 15 Toes to bar 25m Overhead plate lunge (10)
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SKP D7

CrossFit Lacertus – Summer Kids Program (No Measure) AMRAP5 5 Knees to Elbows 5 Slow Squats 5 Box Jumps 100m Run SKILL: Thrusters Metcon (AMRAP – Rounds and Reps) WOD: 4 RFT 10 Thrusters 60 Sec Plank Hold 10 Pull Ups SKILL: Candle Sticks Cool...
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FFA CW5 D2 July 2015

CrossFit Lacertus – CrossFit (No Measure) 3 Rounds: 200m Run 5 Pull Ups 10 Air Squats THEN Banded shoulder activation, PVC front rack mobility, and high hold stretch. Front Squat (10, 8, 6, 6, 4) Adding 5#s across the board from previous front squat...
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