4/20/19

Five Lakes CrossFit – CrossFit

Warm-up

Med ball Tic Tac Toe Relay! (make boards with green mats. may have two boards for large group)

2 rounds

20 lateral hops

10 samson stretch

10 PVC pass thrus

10 good mornings

10 KB swings

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 4:

15 min AMRAP

200 Jump Ropes (singles or dubs)

50 KB or DB Deadlifts 53/35

50 KB/DB Front Squats

50 KB/DB Hang Snatches
One person working.

One person resting.

Two people:

During Jump Ropes – Plank

During Deads – Hold at Hip

During Front Squats – Front Rack Hold

During Snatches – OH Hold

Metcon (AMRAP – Rounds and Reps)

In teams of 4:

15 min AMRAP

200 Jump Ropes (singles or dubs)

50 KB or DB Deadlifts 53/35

50 KB/DB Front Squats

50 KB/DB Hang Snatches
One person working.

One person resting.

Two people:

During Jump Ropes – Plank

During Deads – Hold at Hip

During Front Squats – Front Rack Hold

During Snatches – OH Hold

Metcon (AMRAP – Rounds and Reps)

In teams of 4:

15 min AMRAP

200 Jump Ropes (singles or dubs)

50 KB or DB Deadlifts 53/35

50 KB/DB Front Squats

50 KB/DB Hang Snatches
One person working.

One person resting.

Two people:

During Jump Ropes – Plank

During Deads – Hold at Hip

During Front Squats – Front Rack Hold

During Snatches – OH Hold

Metcon (AMRAP – Rounds and Reps)

In teams of 4:

15 min AMRAP

200 Jump Ropes (singles or dubs)

50 KB or DB Deadlifts 53/35

50 KB/DB Front Squats

50 KB/DB Hang Snatches
One person working.

One person resting.

Two people:

During Jump Ropes – Plank

During Deads – Hold at Hip

During Front Squats – Front Rack Hold

During Snatches – OH Hold

Compensation

couch stretch

locust

forward fold

up dog

seated straddle