Blog

10.23.17 – 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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10.20.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Banded Shoulders Stretch 15 PVC Pass-Thrus Downward Dog on Wall (1-Min) Bottom Up Single Arm Overhead KB Turf Walk (1 arm down + 1 arm back) Warm-up 3 Rounds: 10 Banded Pull Aparts 10 Banded Pass Through...
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10.19.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility T-Spine, Shoulders, Hips, Hamstrings Warm-up Dynamic Shoulder Stretching w/ Coach: Banded Shoulder Stretch (30 – 40 secs per arm) Shoulder Pull Aparts 10-10-10 OH KB Walks (D+B on turf zig zag)...
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10.18/17 – FFA CF

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 2 Rounds:...
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10.17.17 – 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. Shoulders, Chest, Calves, Achilles, Hips Warm-up 3 Rds: 10 Walking Lunges 10 Hand Release Push Ups 15...
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10.16.17 – 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 3 Rounds: 10 Jumping Jacks 10 Air Squats THEN...
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10.13.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility T-Spine, Shoulders, Hips, Hamstrings Warm-up Dynamic Shoulder Stretching w/ Coach: Banded Shoulder Stretch (30 – 40 secs per arm) Shoulder Pull Aparts 10-10-10 OH KB Walks (D+B on turf zig zag)...
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10.12.17 – 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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