Five Lakes CrossFit – CrossFit


Gymnastics Prep (No Measure)

Inside Shoulder Circles


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


Once you’ve established 3RM dip:

2 Rounds for quality

5 ring dip negatives (at least 5 second eccentric)

15 second ring support hold (top)

15 second ring support hold (bottom of dip)

-split up into multiple sets as needed

Weighted Dip (3RM)

Stationary dip station
Determine the heaviest weight you can do 3 strict dips with. May include determining minimum assistance needed (which band etc). Do this on tall parallettes or matadors, avoid rings unless incredibly stable on them.


Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

35 Double Unders

15 cal Row/Bike/Run*

10 Toes to Bar

*switch machine each round
Goal 5 rounds


Calf stretch/smash

Down dog

Up dog

side plank x 30 sec each side

reverse snow angels x 15 (add weight if able)