11/6/18

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 (5×3 @ 80% 1RM)

New athletes: work on the back squat or perfecting air squat positioning. No tempo this week

Metcon

Metcon (Time)

21-15-9

Thrusters 95/65

Lateral Hops over barbell x2

*Rx+ 135/95

Compensation

Dying Warrior

Up Dog

Couch stretch

Pigeon