6/13/18

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

Gymnastics

Metcon (AMRAP – Rounds)

4 Rounds for Quality

As a complex (connected):

7 Arch/Hollow Swings

5 Kipping Pull Ups

3 Strict Pull Ups

rest as needed between sets

Chin over the bar hold (2 max holds OR 1 minute, whichever is first)

Metcon

Metcon (Time)

5 rounds for time

12 Chest to Bar Pull Ups

12 Ring Dips

Compensation

30 second side plank (each arm)

Locust

Scorpion

Dying Warrior

Pigeon