5/18/18

Five Lakes CrossFit – CrossFit

Warm-up

Gymnasty (No Measure)

Hitchhiker

Twisting Forward Fold

Arm thread (from knees)

30 sec Scapular Push Ups From Knees

10 Scap Push ups toes

Wrist Prep

10 Hanging Scap Circles

10 Arch/Hollows on bar

Metcon

Murph Prep 2 (AMRAP – Rounds and Reps)

30 minute AMRAP

Run 1 Lap

10 Pull Ups

20 Push Ups

30 Air Squats

*Rx Plus wear a 20/14 lb weight vest

*partition however you plan on doing so on Memorial Day
This is our final Murph Prep! You all have come a long way in the past several weeks. We will have a normal week next week, and be all set up and ready to rock for Memorial Day.

Compensation

Scorpion

Dying Warrior

Locust

Down Dog

Pigeon