7/11/19

Five Lakes CrossFit – CrossFit

Warm-up

Agility Warm Up (No Measure)

20m each:

Jog (Forward/Backward)

High Knees

Butt Kickers

Low Skip

High Skip

Side Shuffle

Game!

Coach’s choice! Hoover ball (med ball volleyball), Spike ball, tic tac toe, etc etc

Conditioning

1: Metcon (5 Rounds for calories)

5 rounds

1 minute bike erg max cals

Rest 2 minutes

Metcon (5 Rounds for calories)

5 rounds

1 minute Assault Bike max cals

Rest 2-3 minutes between rounds

Compensation

Running Compensation (No Measure)

Pigeon

Down Dog (heel/heels to floor)

Calf smash w/ foam roller or Superfriend

Banded Hip Distraction (extension)