Five Lakes CrossFit – CrossFit


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
Before getting barbells:

PVC pass through

PVC overhead squats


Overhead Squat (5×3 @3111)

Athletes: Mechanics, then consistency, then load. Make sure your air squat is solid before adding an overhead squat with PVC and so on.


WOD Away the Holiday Benchmark 2019 (Time)

5 Rounds for Time

15 Air Squats

12 Med ball over shoulder 25/15

9 Burpees

Rx +

5 Rounds

15 Wall Balls 20/14

12 Power Cleans 115/75

9 Burpees over the bar

Beginner option: Reduce to 3 rounds, squat to box or ball as needed


Up Dog


Laying Twist

Couch Stretch