9/10/18

Five Lakes CF Kids at New Species, 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 (5×3 @ 85%)

Metcon

“Bruce” (Time)

For Time:

21 Deadlift Buy-in 225/155

then

4 Rounds

13 Pull Ups

8 Burpees

5 Ring Dips

then

21 Deadlift Buy-out

*Rx = Strict Ring Dips for Men, Kipping for Women, jump to touch your pull up bar each burpee

Compensation

Pigeon

Shinbox

Up Dog

Bulldog/Seal