2/6/19

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

Strength

Floor Press (DB’s Tabata)

Tabata floor press with DBs. Hold DBs in support during rest intervals!

Metcon

Spend time with some of the more complex movements

Metcon (AMRAP – Rounds)

EMOM 28

4 rounds, rotating each minute:

1. Bike 22/18

2. 12 DB box step overs 50s/35s 24/20″

3. Rest

4. 10 Devil’s Press 50s/35s

5. Rest

6. Row 24/19

7. Rest
Today is about SPRINT AND RECOVER! I’m putting aggressive numbers out there this week for you guys to really challenge you!

Choose a number that allows you to complete the desired number of reps within the minute, and do your best to maintain! You may snatch or CJ the DBs for the devils press

Compensation

Scorpion

Down Dog

Up Dog

Bulldog/Seal

Saddle