11/20/18

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

Arnold Press (3×10)

two dumbbells simultaneously
Done standing, or seated on floor for extra challenge

Ring Rows (3 x 12)

Make your set of 12 challenging, add a box or a plate resting on your hips to acheive this if necessary

Metcon

Metcon (Time)

For time

30-20-10

DB hang clean and jerk 50/35

C2B Pull Ups
use different scaling method for pull ups than you used last time. single DB, perform equal reps on each side each round, switching whenever you want.

Compensation

Down Dog

Bulldog/Seal

Locust

Side plank