Five Lakes CF Kids at New Species, Five Lakes CrossFit – CrossFit
Mobilization – Lower Body (No Measure)
Rocking Shin Lunge
10 Reverse Lunges
5 split squats each leg
5 Bulgarian Split squats (rear leg elevated) each side (unloaded)
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 (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.