8/7/18

Five Lakes CrossFit – CrossFit

Warm-up

Front/Back Squat Warm Up (No Measure)

15 Air Squats w/ band + 2s hold in bottom

10 Twisting Lunges

10 Quadruped Extension/Rotation (each side)

20s per side Spiderman Lunge hold

10 Back or Front Squats w/ Barbell

20-30sec Front Rack Mobilization or Back Squat Hold

Strength

Back Squat (5×5 @3111 @65%)

Take 65% of your Back Squat 1RM from last week, and squat 5 reps with a 3 second controlled negative and 1 second pause at the bottom. Repeat for 5 total sets. Drop weight if needed to maintain position and tempo.

Metcon

Metcon (Time)

3 Rounds

30 Wall Balls 30/20

20 Toes to Bar

10 Strict Pull Ups

Compensation

Pigeon

Shinbox

Dying Warrior

Up Dog