6/13/19

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

Sandbag Carry (Max distance Unbroken)

Bear Hug carry. Record reps in consecutive feet carried.
Record weight of bag and number of feet traveled unbroken as the number of reps. Cones will be set 50 feet apart, but use roller to count distance if you end up in the middle somewhere.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

Run 200m

30 Wall Balls 20/14

15 Box Jumps 24/20 (30/24 Rx+)

10 Walking Lunges with bear hugged sandbag/med ball 80/50 Rx (100/75 Rx+)

Compensation

Up Dog

Calf stretch

Down dog

Pigeon