3/21/18

Five Lakes CrossFit – CrossFit

Warm-up

Game

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

Strength

Front Squat (3×3 @75%)

Looking to feel some loading without going overboard today.

Metcon

Metcon (Time)

Teams of 3

For Time:

Bike 1 mile

120m sled push

60 front squat 45/35

30 strict toes to bar

Row 1k

*one person working at a time

Compensation

Pigeon

Down Dog

Up Dog

Saddle