6/14/19

Five Lakes CrossFit – CrossFit

Warm-up

Gymnasty (No Measure)

Hitchhiker

Twisting Forward Fold

Arm thread (from knees)

30 sec Scapular Push Ups From Knees

10 Scap Push ups toes

Wrist Prep

10 Hanging Scap Circles

10 Arch/Hollows on bar

Gymnastics

Flips, dips, cartwheels, pull ups, handstand walk, skin the KATS, rings, somersaults, round-offs, muscle ups. Anything and everything gymnastics. Have some fun, and play around.

Metcon

“K@” (Time)

4 Rounds for Time

2 Cartwheels

10 meter Traveling Man-makers 35/25

20 Sit ups

30 Double Unders

*Traveling MM = Renegade Row L/R (may step DBs forward here), Cluster, OH Walking Lunge L + R

Compensation

Down Dog

Forward Fold

Laying Twist

Locust