10/13/2018

Five Lakes CrossFit – CrossFit

Mobility

Gymnasty (No Measure)

Hitchhiker

Twisting Forward Fold

Arm thread (from knees)

30 sec Scapular Push Ups From Knees

10 Scap Push ups toes

Wrist Prep

10 Hanging Scap Circles

10 Arch/Hollows on bar

Metcon

Metcon (AMRAP – Rounds and Reps)

In pairs:

P1: 3 suicides (10,20,30m)

P2: amrap 12 lunges, 6 ttb, 3 muscle ups (bar or ring, whichever you need work on!)

When p1 gets back, switch roles. Continue to accumulate rounds and reps for 17 minutes.

Compensation

Compensation A (No Measure)

Downward Facing Dog

Upward Facing Dog

Forearm Frog Hold

Twisted Lunge

Drill-Bit Hold

Seal Hold