Blog

2.12.18 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Hips Stretch Quad stretch Banded Shoulders Downward Dog on Wall (2-mins) Front Rack Bench Stretch (1-Min) 15 Pass-Thrus w/ PVC Warm-up 2 Rounds: 1 Bear Crawl (D) 1 Turf Lunge (B) Thruster (3, 3, 3,...
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2.9.18 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Banded Shoulders Stretch 15 PVC Pass-Thrus Downward Dog on Wall (1-Min) Warm-up Speed Ladder Work Metcon (AMRAP – Rounds and Reps) Death by 10m *Every minute sprint 10m. Increase sprints each...
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2.8.18 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Pigeon Hips Stretch Wall/Bench Quad stretch Banded Shoulders Box Stretch (4x30sec) 15 Pass-Thrus w/ PVC Warm-up Light Jog (2D+B) Frankenstein (D) SL RDL (B) Knee Tucks (D) Quad Pull & Reach (B)...
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2.7.18 – 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 15 PVC Pass-Thrus Warm-up “Sally” with push ups Bench Press (5×5 @...
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2.6.18 – 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 Jog (2D+B) Frankenstein (D+B) Lunge w/ Reach...
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2.5.18 – 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) Warm-up “Sally” Warm-Up *Coach play “Flower...
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Saturday 2/3/18

CrossFit Lacertus – CrossFit Warm-up Shoulders, Hips, Ankles, T-Spine, Quads, Banded Hamstrings Warm Up 2 Rounds: 12 Cal Row 10 Air Squats 8 Hand Release Push Ups Snatch Warm Up: (3 Reps Each) Snatch Grip Dead Lift Deadlift + Shrug Deadlift+Shrug+High...
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2.2.18 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Lower back, Quads, Hips, Shoulders, achilles Warm-up 2 Rounds: 10 Spiderman Lunge + Reach 10 Empty Bar Goodmornings 10 Empty Bar Squats 10 Ring Rows 1000m Row (Time) Max Effort 1000m Row 750m Row (Time)...
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2.1.18 – 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 2 Rounds: Walking Lunges (D) 1 bear crawl (B)...
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