6/11/19

Five Lakes CrossFit – CrossFit

Warm-up

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

Strength

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.

Metcon

Helen (Time)

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

Compensation

Foundation Training

Forward Fold

Laying Twist

Couch Stretch