4/12/18

Five Lakes CrossFit – CrossFit

Warm-up

Twisting Forward Fold

Stationary Inch Worm + Push Up

Bottoms up OH KB carry

Bottoms up on press

Twisting Lunge

Team WOD

Row and Carry (Distance)

8 minute AMRAP

Teams of 3 or 4 For Distance

Min 1-2 Overhead Plate Carry 45/35

Min 3-4 Wheelbarrow Walk

Min 5-6 Bear Hug Carry 150/90

Min 6-8 Farmer’s Walk 70s/53s

*One person from your team may be rowing at all times. Cones will be set 10m apart. Only 1 person working on carries/walks at a time (exception is wheelbarrow walk). Add total meters rowed to total meters travelled during carries.

*Coaches may begin your team on any movement, as long as you cycle through all 4.

Metcon

Agility Warm Up (No Measure)

20m each:

Jog (Forward/Backward)

High Knees

Butt Kickers

Low Skip

High Skip

Side Shuffle
Running technique practice

Metcon (Time)

For Time

Run 400m

Rest 1 minute

Run 800m

Rest 2 minutes

Run 400m
Record total time including rest. Work on pushing the pace on the 400s.