11/08/18

Five Lakes CrossFit – CrossFit

Warm-up

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

Strength

Farmer’s Carry (3×50 feet)

record your heaviest set

Tire Flip

practice tire flips – solo or in pairs

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP

30 Med Ball Cleans 20/14

25 Sit Ups

20 Push Ups

15 Pistols

1 Tire Flip

*Tire Flip may be completed at any time during the round.

Compensation

Forward Fold

Up Dog

15 reverse snow angels

Pigeon