6/15/18

Five Lakes CrossFit – CrossFit

Warm-up

2 Rounds

20 lateral jumps

10 GHD hip extensions

10 Spiderman Lunges

10 hanging knee raises

10 pvc good mornings

10 pvc pass through

Metcon

Granite Games 18.2 (Time)

For Time

20, 18, 16, 14, 12, 10, 8, 6, 4, 2

Wall Ball Shots (20lb–10ft/14lb-9ft)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Toes to Bar

*12 minute cap
Intermediate: same weight and height with hanging knee raises.

Scaled: wall balls at 14/10 with hanging knee raises.

Team WOD

Metcon (Time)

Teams of 2:

4 Rounds:

30/20 cal bike

200ft sandbag carry 150/100

*one person working at a time, split however.

Compensation

Bulldog/Seal

Pigeon

Up Dog

Down Dog