Five Lakes CrossFit – CrossFit


Deadlift warm up (No Measure)

10 Leg Swings

5 Single Leg Shoulder Bridge

10 Toe touches

5 Sun Salutation/Dive Bomber/Inch Worms

10 Reverse Lunge + Reach

10 Leg Kick to Opposite Hand

w/ barbell:

6 Good mornings with narrow stance toes in

6 Good mornings with wide stance and toes slightly out


Deadlift (2 reps @75% then 8×3 @60% – speed reps)


Metcon (AMRAP – Rounds)

5 Rounds of thrusters, then 5 rounds of shuttle runs

30 seconds of work/60 seconds of rest

For the first round, do as many reps as possible of thrusters in 30 seconds. This will be your target for the next four rounds.

In rounds 2-5, if you fall below your first number of thrusters, you will shuttle run however many reps short you were. You will have 60 seconds between each 30 second round in which to complete any shuttle runs and then rest for the remainder of the minute.

After 5 Rounds, the movements flip flop (as many reps as possible of 10m shuttle runs, the penalty being thrusters).
Your score is the number of rounds you were able to complete the initial number of each movement out of 8 rounds (the first round of each movement won’t count). NO SANDBAGGING in those first rounds!! 😛