Five Lakes CrossFit – CrossFit
Grab a partner, play a few frames. Do burpees if you lose!
Closest to 100m without going over.
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
Extra front rack work
Front Squat (5×3 @32X1)
tempo is 3 seconds on the way down, 2 second pause, as fast as possible on the way up, 1 second to reset. May build in weight across 5 sets.
4 Rounds for Time
10 meter Traveling Man-makers 35/25
20 Sit ups
30 Double Unders
*Traveling MM = Renegade Row L/R (may step DBs forward here), Cluster, OH Walking Lunge L + R
Seated Spinal Twist
Child’s Pose w/ shoulder variation