4/17/18

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

Strength

Back Squat (LAST WEEK! 5×3)

Perform all five sets at the same weight. Aim to go up in weight from last week.

Metcon

Metcon (AMRAP – Reps)

11 minute AMRAP

20 Wall Balls 20/14

20/15 cal row

20 Med Ball Clean 20/14

Compensation

Banded Pull Aparts x 30

Dying Warrior

Pigeon

Forward Fold

Couch Stretch