5/16/19

Five Lakes CrossFit – CrossFit

Warm-up

Hips and Hamstrings (No Measure)

2 Rounds:

8 GHD Hip extensions

Inch Worms point A to B

10 Good mornings w/ bar

10 PVC pass-throughs

Strength

Metcon (Weight)

3 Rounds

50′ Plate Suitecase Carry (right)

50′ Plate Suitcase Carry (left)

50′ OH Plate Carry

Notes: Use pinch grip.

Goal is to not put the weight down during the 3 rounds. Score heaviest weight completed for all 3 rounds.

Reverse Sled Drag (4x100ft, 1 minute rest in between)

Walk backwards

Metcon

Metcon (Time)

For time

Teams of 3:

Run 200m (each, as relay)

50 Sandbag Squats 150/100 (1 person working)

Run 200m relay

40 synchro goblet squats 53/35 (2 synchro, 1 resting).

Run 200m relay

30 synchro burpees (all 3, slap hands at bottom of burpee)
bear hug sandbag

Compensation

Saddle

Archer

Down dog

Pigeon