4/13/18

Five Lakes CrossFit – CrossFit

Warm-up

Gymnastics Prep (No Measure)

Inside Shoulder Circles

Hitchhiker

5 Sun Salutation Inch Worms + Dive Bomber

10 Forward Fold/Standing Twists

10-20 second active hang

5 Hollow Body Lifts

5 Arch Body Lifts

Gymnastics

Muscle Up Strength Development

and

Push Ups!!!!

Strict Muscle Up (3×3)

Intermediate:

Low ring transitions with elevated on box

https://www.youtube.com/watch?v=kKeLJKPI1IY

Beginner: low ring transitions with feet under rings on floor

Chest-To-Bar Pull-ups (Strict 3×5 reps)

advanced: unassisted or weight added

intermediate: add band

Push-ups (3 x 10)

Full range of motion = chest to the floor, core tight, chest and hips move together.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

5 Pull Ups

5 Push ups

15 Air Squats

5 Push Ups

*Full ROM push ups, pull ups, and squats = Rx
This rep scheme will allow you to recover in between sets of push ups while you perform air squats. It’s a great opportunity to keep those push ups full ROM and solid.

https://www.facebook.com/liz.persitz/videos/10112596347181094/

Compensation

Pigeon

Scorpion

Dying Warrior

Locust