9/18/18

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 (5×2 @90%)

Metcon

Compensation

Pigeon

Shinbox

Up Dog

Bulldog/Seal

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

6 squat cleans 165/115

36 Double unders

18/12 push ups