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2.22.18 – 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 Light Jog (2D+B) Frankenstein (D) Jog (B) Knee Tucks (D) Jog...
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2.21.18 – 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: 8 Empty Bar RDL 10 Walking Lunges 100m Run Metcon (Weight) EMOM 12: (alternate movements)...
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2.20.18 – 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) Box Shoulder Stretch (1:30) Stretch Calves (30 sec) Warm-up 3 Rounds:...
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2.19.18 – 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 3 Rounds: 200m Row 1 Bear Crawl THEN Med. Ball Clean Medley Warm-Up...
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2.16.18 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Dig in Shoulders w/ Lacrosse Ball Banded Shoulder Stretch (30 – 40 secs per arm) Shoulder Pull Aparts 10-10-10 Warm-up 3 Rounds: 10 PVC Pass Throughs 10 PVC Figure 8’s 10 PVC OHS THEN Coach...
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2.15.18 – 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 3 Rounds:...
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2.14.17 – 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: 5 Turf Sprints 10 Plate Strict Press...
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2.13.18 – 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: 10 PVC Good Mornings 10 Superman 10 Cal Row Metcon (Weight) EMOM 20: (alternate movements)...
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