Five Lakes CrossFit – CrossFit
Gymnastics Prep (No Measure)
Inside Shoulder Circles
5 Sun Salutation Inch Worms + Dive Bomber
10 Forward Fold/Standing Twists
10-20 second active hang
5 Hollow Body Lifts
5 Arch Body Lifts
10 step up unweighted
10 step ups with light weight added
Back Rack Lunge (Reverse Lunges 3×10 each side)
take from rack
Rest 1 minute
80 Push Ups
160 Air Squats
*Partition the push-ups, and squats as needed.
Rx+ if you’ve got a twenty/fourteen pound vest or body armor, wear it.
Practice a solid but sustainable pace for the 800m runs to open things up. Get a feel for your pacing if this were a mile. The 400 at the end will give you a feel for running on legs fatigued by air squats.