4/16/19

Five Lakes CrossFit – CrossFit

Warm-up

Gymnasty (No Measure)

Hitchhiker

Twisting Forward Fold

Arm thread (from knees)

30 sec Scapular Push Ups From Knees

10 Scap Push ups toes

Wrist Prep

10 Hanging Scap Circles

10 Arch/Hollows on bar

Gymnastics

Muscle-ups

Metcon (AMRAP – Rounds)

3 rounds for quality

8 strict toes to bar

5 ice cream makers (tuck)

30 second L-hang
https://www.youtube.com/watch?v=SW41ZXNt6m8

You spot these or perform strict pull up variations instead. Try a tuck lever with a spot if you are close.

Metcon

Warm up 2:

Inch worms

Good mornings

Warm up deadlift

Metcon (AMRAP – Reps)

8 minute AMRAP

3-6-9-12-15-18-21

Deadlift 225/155

Burpee Box Jump Over 24/20

Compensation

30 banded pull aparts

forward fold

Up dog

down dog