Five Lakes CrossFit – CrossFit


Inch Worms

Samson Stetch

Tabata Mash up – Switch movements each round

Sit Ups

Air Squats

Push Ups

*20 on, 10 off, coach will prompt “slow” or “fast” at any time during the work interval. Slow means slow motion tempo reps, fast means fast.


good mornings

single leg good mornings or deadlifts

Deadlift off blocks (Build in weight)

Begin deadlift from 3″ blocks
10 minutes, the goal is not to set a max. Sound mechanics only today. Let quality dictate loading. Bar will begin on two plates to elevate the bar additional 3″

Team WOD

Metcon (Time)

In teams of 3-4 complete:

Row 7k

E2MOM 4 Deadlifts 245/165

*Only 1 person working on the row at a time, split as often as you like. Only 1 person on the team needs to complete the deadlift every 2 minutes but may be split up as well.


Single round of foundation training

Down Dog

Forward Fold


Single Leg Seated forward fold