9/19/18

Five Lakes CrossFit – CrossFit

Warm-up

Shoulder to Overhead Warm Up (No Measure)

10 Prayer Plyo

10 scapular wall slides (slowly)

6 Quadruped Ext/Rotations (each side)

20 Banded Pull Aparts

15 Pass Throughs w/ band

Strength

Shoulder Press (1×2 @ 90% then 3×3 @ 70% for speed)

rest 60 seconds between speed sets of 3. Goal is speed on the way up, control down.

Arnold Press (3×8)

two dumbbells simultaneously
Perform seated this week, with either DBs or KBs

Triceps Extensions (3x 40 reps with light band)

Metcon

Metcon (Time)

For Time:

Bike 20/15 cals

20 plate ground to overhead 45/35

Bike 15/10 cals

15 plate G2OH

*this is a sprint, treat it as such and reduce reps if needed to maintain high intensity. Sub 4 minute goal.

Compensation

Dying Warrior

Scorpion

Saddle

Archer

Up Dog