4/14/19

Five Lakes CrossFit – CrossFit

Warm-up

1 minute on bike or rower

2 rounds

10 air squats

10 twisting lunges

5 inch worms

Metcon (AMRAP – Reps)

3 Rounds:

:30 KB FR Wall Sit

:30 Max Goblet Squats

1 minute Wall sit

Rest 1:30 between rounds

Metcon (Time)

1000m Row then:

2 Rounds of:

21-15-9

Goblet Squats 70/53

T2B

Goblet squats are meant to be moderately heavy (RX+ 90/70)
GOAL: 13 minutes

Compensation

Pigeon

Up dog

Bulldog/Seal

Couch stretch