4/12/19

Five Lakes CrossFit – CrossFit

Warm-up

Gymnastics Prep (No Measure)

Inside Shoulder Circles

Hitchhiker

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
Twisting Lunge

10 step up unweighted

10 step ups with light weight added

Strength

Back Rack Lunge (Reverse Lunges 3×10 each side)

take from rack

Metcon

Compensation

Locust

Pigeon

Scorpion

Down Dog

Metcon (Time)

Murph Prep

For Time

Run 800m

Rest 1 minute

Run 400m

80 Push Ups

160 Air Squats

Run 400m

*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.