6/15/19

Five Lakes CrossFit – CrossFit

Warm-up

Stick game!

High knees

Butt kickers

side shuffle

skips (low and high)

Tuck jumps

Scapular wall slides

Metcon

Metcon (AMRAP – Reps)

Concept 2 Party:

Split into 4 total teams

AMRAP bike erg and row cals while simultaneously working through:

15 Bar or ring muscle ups

50 thrusters 115/75

15 rope climbs
3 ppl working at a time (1 on bike, 1 on row, one on AMRAP). Split up the work any way you like! You score is total bike + total row + total reps on AMRAP

Compensation

bulldog/seal

forward fold

down dog

up dog

seated straddle