Five Lakes CrossFit – CrossFit


Deadlift warm up (No Measure)

10 Leg Swings

5 Single Leg Shoulder Bridge

10 Toe touches

5 Sun Salutation/Dive Bomber/Inch Worms

10 Reverse Lunge + Reach

10 Leg Kick to Opposite Hand

w/ barbell:

6 Good mornings with narrow stance toes in

6 Good mornings with wide stance and toes slightly out


Deadlift (1RM)

We want to know how much you can lift WELL, not that you are willing to risk injury for a PR. Be smart today.

Focus on quality mechanics and engaging your posterior chain.


Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups


Foundation Training

Forward Fold

Laying Twist

Couch Stretch