11/19/18

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

Weightlifting

Front Squat (Build to 5RM)

New athletes: unless front rack looks solid, work on the back squat or perfecting air squat positioning.

Metcon

Metcon (AMRAP – Reps)

For total reps:

3 minutes of Wall Balls 20/14

3 minutes of Ball Slams 35/25

3 minutes of Front Squats 95/65

3 minutes of Burpees over the bar

1 minute rest between movements

Compensation

Up Dog

Pigeon

Laying Twist

Couch Stretch