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
Back Squat (5 @3111)
Build to a heavy set of 5 with @3111 tempo.
Athletes: Mechanics, then consistency, then load. Make sure your air squat is solid before adding a barbell.
Metcon (4 Rounds for reps)
3 minute AMRAP
3 hang DB C&J’s L 50/35
3 hang DB C&J’s R 50/35
6 Push Ups
12 DB Front Squats
Rest 1 minute between rounds
first scale load on DB and Push up. Air squats instead of front squats as scaling option.