3/19/19

Announcements

THE 2019 OPEN T-shirt and Tanks are LIVE!

5LCF

Orders MUST be placed by March 26th, so if you want one, order soon!

Five Lakes CrossFit – CrossFit

Warm-up

Deadlift warm up (No Measure)

10 Leg Swings

5 Single Leg Shoulder Bridge

10 Toe touches

5 Sun Salutation/Dive Bomber/Inch Worms

10 Reverse Lunge + Reach

10 Leg Kick to Opposite Hand

w/ barbell:

6 Good mornings with narrow stance toes in

6 Good mornings with wide stance and toes slightly out

Strength

Deadlift (3×3@80-85%1RM)

heavier weight today so warm up extremely well!

Metcon

Compensation

Forward Fold

Down Dog

Up Dog

Single Leg forward fold

Metcon (AMRAP – Reps)

With a partner:

3 minute Row (total cals)

3 minutes of T2B

3 minutes DB snatches 50/35

3 minutes Wall Ball sit ups

3 minute Bike (cals)

*30 second transitions between rounds

*Rx:

T2B both partners must be hanging from bar to accumulate reps

DB snatches: synchro at the top, locked out overhead at same time.

*Coach: you may begin teams at different stations.