Five Lakes CrossFit – CrossFit
Front/Back Squat Warm Up (No Measure)
15 Air Squats w/ band + 2s hold in bottom
10 Twisting Lunges
10 Quadruped Extension/Rotation (each side)
20s per side Spiderman Lunge hold
10 Back or Front Squats w/ Barbell
20-30sec Front Rack Mobilization or Back Squat Hold
Take your time and get a solid warm up.
Once you begin your set, complete the reps as fast as possible. The goal is to add 2 reps each time we squat. If you are unable to complete your reps consecutively, make note of it. Either adjust your weight down, or aim to complete the number again next time.
Back Squat (26 reps @75% ish*)
Record the time it takes you to complete your set in the notes.
We’re getting to the home stretch! I’d rather have you drop weight and hit the reps than go to heavy and get short ROM or reps.
*You may adjust your weight up or down 5% throughout this cycle if necessary.
4 Rounds for time of:
5 Burpee Muscle-ups
sub 15 minute time goal
Hope Compensation (No Measure)
Shoulder Bridge (clasped hand)