2/9/2018

Five Lakes CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

In pairs 20 min AMRAP

10 Kneeling jump ups

6 Wall Walks

12 Pistols
Divide reps any way you like.

Compensation

Straddle

Half frog

Saddle

Locust