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5.24.18 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Light Jog (2D+B) Frankenstein (D) Jog (B) Knee Tucks (D) Jog (B) Walking Lunge w/ Reach (D) Jog (B) High Knees (D+B) Butt Kicks (D+B) Straight Legs (D+B) 10 Air Squats Side Shuffle (D+B) 10 Air Squats Metcon...
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5.23.18 – 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 Samson Hips STretch Warm-up 2 Rounds w/ Empty Bar: 5 Deadlifts...
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5.22.18 – FFA CF

CrossFit Lacertus – CrossFit Pre-Class Mobility Banded Shoulders Stretch 15 PVC Pass-Thrus Downward Dog on Wall (1-Min) Bottom Up Single Arm Overhead KB Turf Walk (1 arm down + 1 arm back) Warm-up 2 Rounds: 400m Run 20 Jumping Jacks 10 Single Arm...
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5.21.18 – 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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5.18.18 – 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 Shoulder Stretch Warm-up Agility Ladder Warm-Up: Running 2 feet/per square...
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5.17.18 – 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 20-10 Empty Bar Front Squat Empty Bar Push Press -THEN- PVC Clean...
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5.16.18 – 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. 10-10-10 Banded Pull Aparts 15 PVC Pass-Throughs Warm-up Light Jog (2D+B) Frankenstein (D) Jog (B) Knee...
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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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