Gemini Season: Coach Ruck Year 35

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Foam roll any sore areas.

Shoulder stretches.

Hips & Quads.

Movement Prep (No Measure)

Warm-Up: (30:10 work/recovery)

Prone Dynamic Supermans

Kneeling Adductor Hip Swivel L

Kneeling Adductor Hip Swivel R

Kneeling Adductor Mob L

Kneeling Adductor Mob R

1/2 Kneeling Hip Flexor / Ankle Mob L

1/2 Kneeling Hip Flexor / Ankle Mob R

Bowler Squat L

Bowler Squat R



“Y” OH X-Body Reverse Lunge L

“Y” OH X-Body Reverse Lunge R

Band Pull Apart Variation X-Body L

Band Pull Apart Variation X-Body R

***Set timer for 15 rounds of 30:10 work/recovery***

Metcon (Time)

(Grab Gemini Twin)

2 Rounds For Time:

35 Med. Cleans (20/14 lb)

35 Cal Row/Bike

35 Push-Ups

35 Deadlifts (115/75)

35 Pull Ups

35 Box Jumps (24/20 in)

35 KB Snatches 55/35

35 Toes-to-Bar

35 OHS 115/75

35 Cal Bike/Row

83 Double-Unders

35 Bar Muscle Ups

35 Front Rack Lunges 115/75

*Rd 1 = 8 synchronized burpees after each movement.*

*Rd 2 = 8 synchronized slam balls after each movement*

***(35-MIN CAP)***

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