8/10/18

Five Lakes CrossFit – CrossFit

Warm-up

Shoulder Warm Up (No Measure)

2 Rounds, 30 seconds each:

Backstroke

Small shoulder circles (forward and back)

Prayer Plyo

Hitchhiker

Gymnastics Prep (No Measure)

Inside Shoulder Circles

Hitchhiker

5 Sun Salutation Inch Worms + Dive Bomber

10 Forward Fold/Standing Twists

10-20 second active hang

5 Hollow Body Lifts

5 Arch Body Lifts

Skill

Review technique, receiving position, how to avoid “the flop” etc.

Kettlebell Snatch (5×5 on each arm, practice technique)

Metcon

Metcon (Time)

4 Rounds

400m run

10 Power Snatch 95/65

Compensation

Down Dog

Locust

Bulldog/Seal

Forward Fold