CrossFit Lacertus – CrossFit
Dig in shoulders with lacrosse ball
Roll out IT bands, hamstrings, quads, t-spine & any sore areas
Banded shoulder mobility
PVC Shoulder Stretch
Samson Hips Stretch
Rowling (No Measure)
10 Rounds in groups of two or more.
Approach 100m as best as possible, score is your difference away and total lowest score wins.
*5-10 rounds depending on how many folks attend class.*
300 Air Squats
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
5 Rounds for time:
22 Kettlebell swings 55/35#
22 Box Jump 24/20″
0.8 mile Bike
22 Wall-Ball Shots 20/14#
*Split workload w/ partner…*