11/5/18

Five Lakes CrossFit – CrossFit

Warm-up

Warm up (No Measure)

10 inch worms

10m high knees

10m butt kickers

10m low skip

10-20s hollow active hang
Stick game

Strength

Shoulder Press (3×10)

Single Arm Dumbbell Row (3×10)

Metcon

Metcon (4 Rounds for reps)

Tabata each movement (20/10×8)

Ball slams 35/25

Med ball squats

1 minute rest

Pull ups

Burpees

*score is lowest number of reps per movement. Pace wisely.
Only 10 seconds rest between final round of ball slams and first round of squats. Same for pull ups and burpees. This can be thought of as part 1 and part 2. 1 minute rest after squats and before pull ups.

Compensation

Down Dog

Bulldog/Seal

Scorpion

Pigeon