4/19/19

Five Lakes CrossFit – CrossFit


Comes in girl-fit tees and tanks too!

Warm-up

Upper Body Joint Prep (No Measure)

Neck (side to side, up down)

Backstroke

Prayer Plyo

Gunslinger

Hitchhiker

Stationary Sumo Inch Worms + Push Up

Strength

Arnold Press (3×12)

two dumbbells simultaneously
seated

Single Arm Dumbbell Row (3×10)

Metcon

Metcon (AMRAP – Rounds and Reps)

Alternating EMOM 27 minutes

minute 1: Row/Bike/Run

minutes 2&3: AMRAP of 5 Pull Ups, 10 push ups, 15 Air Squats

*Pick up where you left off on AMRAP each time you return to it. Weather permitting, we will run 200m outside on minute 1 instead.
Score rounds of Cindy + 1 additional round for completed 200m within the minute or it’s equivalent

Compensation

Locust

Scorpion

Pigeon

Down Dog

Foam Roller