5/15/18

Five Lakes CrossFit – CrossFit

Warm-up

Shoulder to Overhead Warm Up (No Measure)

10 Prayer Plyo

10 scapular wall slides (slowly)

6 Quadruped Ext/Rotations (each side)

20 Banded Pull Aparts

15 Pass Throughs w/ band
Push press instruction and drills. Practice leg drive, no redip, and timing. (Ex: wall drill)

Front rack mobilizing

Strength

Push Press (Build to a heavy set of 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

10 Push Press 115/75

15 Toes to Bar

10 Lateral Burpees W/ triple hop over the bar
Burpee plus 3 lateral hops over the bar for each rep.

Compensation

Dying Warrior

Up Dog

Saddle

Saddle Archer

Pigeon