4/16/18

Five Lakes CF Kids at New Species, Five Lakes CrossFit – CrossFit

Warm-up

Game!

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
10 Ring Rows

Gymnastics

Pull Up work:

Pick strict (strength building)

OR

Kipping (technique/efficiency)

Strict:

3 x 3 negatives (aim for 5 or more seconds per rep)

Kipping/Butterfly:

3 x a set that is challenging and allows you to practice your technique without going to muscular failure.

Bar muscle up/jump to support practice:

Everyone

Strict Chin Ups (3 x 3 chin up negatives (5 seconds or more per rep)

Supinated grip

Pull-ups (3 x technique work sets)

Bar Muscle-ups (3 x 3-8)

Metcon

Compensation

Scorpion

Dying Warrior

Locust

Down Dog

Calf Stretch

Foam Roll

Metcon (AMRAP – Rounds and Reps)

In partners:

AMRAP 6

6 Pull Ups

6 Burpees

rest 1 minute

AMRAP 6

5 Bar Muscle Ups

6 Burpee Box jump overs 24/20

*1 partner performs a complete round, then they switch.