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6.5.18 – 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 Samson Hips Stretch Warm-up 2 Rounds: 15 PVC Pass Throughs 20 secs PVC Shoulder...
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6.1.18 – 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 3 Rounds: 300m Row 10 Squats hugging Med./Wall...
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5.31.18 – 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 3 Rounds: 10 Empty Bar Thrusters 45/35 5 Turf...
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5.30.18 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Banded Shoulder Stretch (30 – 40 secs per arm) Shoulder Pull A Parts 10-10-10 OH KB Walks (D+B on turf zig zag) 35/25 Warm-up 3 Rounds: 10 Empty Barbell Snatch-Grip behind the Neck Press Turf...
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5.29.18 – 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: (Focus is getting loose from Murph) 1 Length Turf Lunge 12 Cal Row 15 PVC...
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5.25.18 – 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 2 Rounds: 150m Row 15 Air Squats Back Squat...
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