2/20/17

Five Lakes CrossFit – CrossFit

Warm-up

Deadlift warm up (No Measure)

10 Banded good mornings

5 Sun Salutation/Dive Bomber/Inch Worms

10 Reverse Lunge + Reach Opposite Hand to Foot

w/ barbell:

6 Good mornings with narrow stance toes in

6 Good mornings with wide stance and toes slightly out

Strength

Deadlift (2@85%, 5×3@75%)

Warm up, then:

E1.5MOM

First working set: 2@ 85%

Next 5: 3 reps @75%

Conditioning

Metcon (AMRAP – Reps)

Teams of 3:

20 minute AMRAP

125/100 calories Air Bike

200 Kettlebell Swings 53/35

300 Double Unders

*Switch as often as you like, restart with air bike when through double unders.

Compensation

Pigeon

Seated Forward Fold

Foundation training: “Founders wirh props”