1/08/19

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
10 scap wall slides

20 band pull aparts

Game: Plate relay – floor is lava or russian twist relay

Strength

If you completed this last week, add a little weight to each movement

Single Arm Dumbell Press (3×10)

Advanced: hold Kettlebell in front rack on opposite side of pressing arm. Seated for even more challenge

Barbell Row (3×10)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

3-6-9-12-15-18-21 etc

Toes to bar

Kettlebell Swings 70/53

*American swings for Rx
Sub knee raises or sit ups for t2b and KB Deadlifts instead of swings if consistent mechanics aren’t there yet.

Compensation

Bulldog/Seal

Scorpion

Pigeon

Dying Warrior