3/12/18

Five Lakes CrossFit – CrossFit

Warm-up

Front/Back Squat Warm Up (No Measure)

15 Air Squats w/ band + 2s hold in bottom

10 Twisting Lunges

10 Quadruped Extension/Rotation (each side)

20s per side Spiderman Lunge hold

10 Back or Front Squats w/ Barbell

20-30sec Front Rack Mobilization or Back Squat Hold

Skill

Handstand Push Ups – Open standard practice

OR, wall walk/handstand hold practice

Metcon

Practice Wall Ball technique – managing shoulder fatigue and squat stance

Metcon (4 Rounds for reps)

For Reps:

2 Rounds of:

2 minutes of Wall Balls

1 minute rest

2 minutes of HSPU

1 minute rest

Compensation

Pigeon

Shinbox

Dying Warrior

Scorpion