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12.12.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Lacrosse Ball Work Banded Shoulders Stretch Bench/Wall Quad Stretch 15 PVC Pass-Thrus Downward Dog on Wall (1-Min) Warm-up 3 Rounds: 12 Cal Bike/10 Cal Row 10 Empty Bar Strict Press 45/35 Sled Push...
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12.11.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Shoulder Pull Aparts 10-10-10 Wall/Bench Quad Stretch (30-45s/quad) Pigeon Stretch on floor or bench (modified) (1-min) Ankle Dorsiflexion Mobility w/ KB (1-min/leg) OH KB Walks (D+B on turf zig zag)...
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12.8.17 – 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 3 Rounds: Turf Walking Lunges (D) Turf Sprint (B) 10 Light Weight...
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12.7.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Roll Out T-Spine, Hamstrings/Lower Back Banded Shoulders Stretches Banded Hamstring Stretches Metcon (Time) (CONDITIONING) 5 Rounds w/ 15-MIN CAP: 200m Row 10 T2B (10 Knee Raises) 10 Cal Bike/10 Turf...
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12.6.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Roll out IT Band Banded Shoulder & Hamstrings Stretches Hips Stretch Quads Warm-up Light Jog (2D+B) Frankenstein (D) Jog (B) Knee Tucks (D) Jog (B) Walking Lunge w/ Reach (D) Jog (B) High Knees...
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12.5.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Dig in shoulders with lacrosse ball Roll out IT bands & t-spine Banded shoulder stretch PVC shoulder stretch Hips Banded Front Rack Stretch 2×30 sec Core 50 Partner Med./Slam Ball Sit-Ups...
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12.4.17 – 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, Hips Warm-up 3 Rounds: 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC OHS...
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12.1.17 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Roll Out T-Spine, Hamstrings/Lower Back Banded Shoulders Stretches Banded Hamstring Stretches Warm-up 3 Rounds: Frankensteins (D) Duck Walk (B) 10 Slam Balls 20/15 Deadlift (5×5 @ 70% of 1RM)...
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