4/21/2019

Five Lakes CrossFit – CrossFit

Warm-up

2 min bike/row/run

Forward/Back Arm Circles

2 rounds:

10 good mornings

10 PVC pass throughs

10 Samson’s stretch’s

10 Hollow body holds

Accessory Work

Tabata (16 rounds) :20on/:10off

1. Jumping Lunges

(Hold rest in a lunge)

2. Hollow Body Hold

Rotate between movements

Metcon

3 Rounds:

50’ Bear Crawl

18 Ring rows

50’ Double DB FR Walking lunge (50\35)

Rx (ring rows): feet even with bottom of rings

This should be treated like a sprint.

Goal: 5 minutes

Compensation

Dying Warrior

Pigeon

Couch Stretch