1/11/19

Five Lakes CrossFit – CrossFit

Warm-up

Midline Warm Up (No Measure)

2 rounds

10 Hollow Rocks or crunches

10 Sit ups

100ft bottoms up KB carry

5 Turkish Get Ups (each side)
try different variations of the TGU – med ball on shoulder, DB or KB overhead, med ball overhead, KB bottom up etc. See if you can add weight/complexity from last week.

Weightlifting

Bench Press (5×3)

Add weight from last time if possible. Bench or floor press, DBs or barbell

Metcon

Metcon (Time)

27-21-15-9

Thrusters 75/55

9-7-5-3

Bar Musle Ups

Compensation

20 reverse snow angels

30 banded pull aparts

Up and Down Dog

Twisted Lunge

Seated Straddle

Pigeon