4/18/19

Five Lakes CrossFit – CrossFit


Comes in girls tees and tanks as well!

Warm-up

Hips and Hammies (No Measure)

5 inch worms

2x:

10 banded shoulder bridges

10 Banded Squats w/ 2s pause at bottom

2x

5 narrow stance good mornings w/ bar

5 wide stance good mornings w/ bar

Accessory Work

Over the Yoke (Distance)

Load a heavy med ball or sandbag up and over the yoke. Continue to raise the yoke until unable to complete. May use a tall box as well for lower heights. Record score as height completed, and record weight of object used in the notes.
May use a kickout bar as well, can change to inches on drop down menu

Farmer’s Carry (6×50′ carries)

Metcon

Metcon (AMRAP – Rounds and Reps)

In Partners:

15 minute AMRAP

50 cal bike

300 Double Unders

50 cal row

50 cal Run

300ft sandbag carry 150/100
one person working at a time

Compensation

Dying Warrior

Scorpion

Up Dog

Seated forward fold