5/14/18

Five Lakes CrossFit – CrossFit

Warm-up

“Rowling”

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

Weightlifting

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.

Metcon

“K@” (Time)

4 Rounds for Time

2 Cartwheels

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

Compensation

Pigeon

Shinbox

Seated Spinal Twist

Child’s Pose w/ shoulder variation