4/06/2017

Five Lakes CrossFit – CrossFit

Warm-up

Agility Warm Up (No Measure)

20m each:

Jog (Forward/Backward)

High Knees

Butt Kickers

Low Skip

High Skip

Side Shuffle

Skill

Spend time assessing and practicing the finer points of the Dip. ROM assessment, positional awareness, kipping technique when appropriate. Complete 4 sets of some form of Dip!

Ring Dips

Dips

Metcon

Metcon (AMRAP – Reps)

Teams of 3:

Complete the following AMRAPs

4 minute Row (cal)

4 minutes of Ball Slams

4 minute Air Bike (cals)

x 2 Rounds
RX: 35/25

Compensation

Full Body Compensation (No Measure)

Forward Fold

Down Dog

Up Dog

Locust

Pigeon

Laying Knee Tuck