Happy Memorial Day 2018!!!

CrossFit Lacertus – CrossFit

Pre-Class Mobility

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

Quad 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.*

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

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

Metcon (Time)

Partner Whitten:

5 Rounds for time:

22 Kettlebell swings 55/35#

22 Box Jump 24/20″

0.8 mile Bike

22 Burpees

22 Wall-Ball Shots 20/14#

*Split workload w/ partner…*

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