2/17/17

Five Lakes CrossFit – CrossFit

Warm-up

Gymnastics Prep (No Measure)

Inside Shoulder Circles

Hitchhiker

5 Sun Salutation Inch Worms + Dive Bomber

10 Forward Fold/Standing Twists

10-20 second active hang

5 Hollow Body Lifts

5 Arch Body Lifts
5 arch hollow swings

Gymnastics

Metcon (No Measure)

3 Rounds – Bar Muscle up work

Pull Strength ( 1 per round)

Strict chest to bar pull up x 5-7

Low bar rows (chest to bar)

Kipping efficiency and strength (pick one/round)

5 Low bar lat pushes (w foam roller)

10 Arch hollow swings (emphasize hollow scoop and lat push)

Motor Pattern development

Jumping bar mup x 8

Banded bar mup x 6

Bar Muscle-ups

If close, may attempt/work muscle ups during one or two of the rounds

Conditioning

Metcon (Time)

5 rounds

60m shuttle run

15 alt DB snatches 50/35

Recover 1 minute

Record score as total time on clock when you finish round 5, including all 4 rest intervals.

Compensation

Seal/Bulldog

Locust

Saddle

Lizard