6/11/18

Five Lakes CF Kids at New Species, Five Lakes CrossFit – CrossFit

Warm-up

Mobilization – Lower Body (No Measure)

Leg Swing

Knee Circles

Hip Hurdler

Rocking Shin Lunge

Lifting Table

Tripod Overhead
10 Reverse Lunges

5 split squats each leg

5 Bulgarian Split squats (rear leg elevated) each side (unloaded)

Strength

Bulgarian Split Squats (3 x 10 each leg)

Slight forward lean, laces flat on bench. Load with DBs if new to the movement, back rack barbell if strong with movement and require more loading.

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

14 minute AMRAP

10 single KB front squats 53/35

10 single arm KB swings

10 toes to bar

*Partner 1 begins the AMRAP while partner 2 performs a 200 meter med ball carry 25/15. When partner 2 returns, they pick up where partner 1 left off and partner 1 completes the run.
Switch arms as often as you like.

Compensation

Bulldog/Seal

Pigeon

Shinbox

Laying Twist

Dying Warrior