THE 2019 OPEN T-shirt and Tanks are LIVE!
Orders MUST be placed by March 26th, so if you want one, order soon!
Five Lakes CrossFit – CrossFit
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
6 Good mornings with narrow stance toes in
6 Good mornings with wide stance and toes slightly out
heavier weight today so warm up extremely well!
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
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.