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5.15.18 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Roll Out T-Spine, Hamstrings/Lower Back Banded Shoulders Stretches 3-Position Banded Hamstring Stretches Warm-up 2 Rounds: 10 Jumping Lunges 100m Row 10 Cal Bike Deadlift (5×3 @ 80%) Take...
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5.14.18 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility T-Spine Extension 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 3 Rounds:...
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5.11.18 – 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-Throughs Warm-up 3 Rounds: 10 Hand-Release Push Ups 5 Strict Pull Ups/8...
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5.10.18 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Dig in shoulders and lats w/ lacrosse ball. Foam roll out sore areas. PVC Shoulders Stretch Samson Hips Stretch (1-MIN/Hip) Warm-up 3 Rounds: 8 Turf Sprints (4 D+B) 10 Plate Ground to Overhead 45/25...
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5.9.18 – 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: 12 Cal Bike 12 Empty Bar Thrusters 45/35 – THEN...
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5.8.18 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Roll Out T-Spine, Hamstrings/Lower Back Banded Shoulders Stretches 3-Position Banded Hamstring Stretches Warm-up 4 Rounds: 10 Empty Bar Good Mornings 200m Row 10 Empty Bar Deadlifts Deadlift (5×5...
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5.7.18 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Banded Shoulder Stretch (30 – 40 secs per arm) Shoulder Pull Aparts 10-10-10 OH KB Walks (D+B on turf zig zag) 35/25 PVC OHS Squat Therapy (30sec – 1 MIN) Warm-up 20 snatch grip behind...
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5.4.28 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility 3-Position Banded Hamstring Stretch (30 sec/position) Wall Quad Stretch (30 sec – 1-min) 15 PVC Pass Throughs Warm-up 20 Banded Good Mornings Turf Length Lunge Sled Push (5×2) -High and...
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