5/10/19

Five Lakes CrossFit – CrossFit

Warm-up

Gymnastics Prep (No Measure)

Inside Shoulder Circles

Hitchhiker

5 Sun Salutation Inch Worms + Dive Bomber

10 Forward Fold/Standing Twists

10-20 second active hang

5 Hollow Body Lifts

5 Arch Body Lifts

Gymnastics

Once you’ve established 3RM pull up:

2 Rounds for quality

5 chest to bar pull up negatives (at least 5 second eccentric)

15 second chin over bar hold (accumulate)

Weighted Pull-ups (3RM)

Determine the heaviest weight you can do 3 strict pull ups with. May include determining minimum assistance needed (which band etc).

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

15 Wall Balls 20/14

12 Pistols

9 burpee box jump overs 24/20
Goal 4 rounds

Compensation

Pigeon

Shinbox

Down dog

Up dog

side plank