7/18/19

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! Spike ball, tic tac toe, etc etc

Conditioning

Metcon (3 Rounds for time)

One time through (not three), 3 spots to record your times.

1 mile run

800m run

400m run

work:rest 2:1
Rest half the time it took you to complete. Scale mile run to less than 11 minutes

Compensation

Running Compensation (No Measure)

Pigeon

Down Dog (heel/heels to floor)

Calf smash w/ foam roller or Superfriend

Banded Hip Distraction (extension)