1/9/19

Five Lakes CrossFit – CrossFit

Warm-up

Row/Bike

2 Rounds

5-10 Shoulder circles

5 Inch Worms

20 Lateral Hops

10 KB Deadlifts/Swings

5 Unweighted box step ups each leg

Metcon

Spend time with some of the more complex movements

Metcon (AMRAP – Rounds)

EMOM 30

3 rounds, rotating each minute:

1. Bike 20/17

2. 10 DB box step overs 50s/35s

3. Rest

4. 50 Double Unders

5. 16 Box Jump Overs 24/20

6. Rest

7. Row 22/18

8. Rest

9. Practice Handstands or Planks

10. Rest
Choose a number that allows you to complete the desired number of reps within the minute, and do your best to maintain! Score successfully completed rounds.

Compensation

Calf stretch

Forward Fold

Dying Warrior

Bulldog/Seal

Saddle