Five Lakes CrossFit – CrossFit


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.


Toes-To-Bar (T2B technique)

Work on stringing together multiple reps, or achieving your first toes to bar. For seasoned athletes, try a max set!


power clean and jerk warm up

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

:30 second L-sit

10 Clean and Jerks 135/95

10 Toes to bar
Rx for L-sit stack a 45lb plate in front of the lower parallettes and keep heels above it. Legs straight , may split it up as much as needed.


20 reverse snow angels

30 banded pull aparts

Up and Down Dog

Seated Straddle