8/18/19

Five Lakes CrossFit – CrossFit

Gymnastics Prep (No Measure)

Inside Shoulder Circles

Hitchhiker

5 Sun Salutation Inch Worms + Dive Bomber

10 Forward Fold/Standing Twists

10-20 second active hang

5 Hollow Body Lifts

5 Arch Body Lifts

Accessory Work

Tabata (8 rounds) :20 on/:10 off

Hollow body rocks

Gymnastics

Review/practice HS holds and HS walk variations

Metcon

Metcon (Time)

“Goodbye Shoulders”

4 rounds for time:

1:00 HS Hold

50ft HSW (100ft Bear crawl)

10 S2OH (increasing weight)
Rx: 135/95, 155/115, 175/125, 195/135

Rest 2 minutes between rounds.

***There are multiple options to substitute HS hold.

Compensation

Down Dog

Forward fold

Dying Warrior

Bulldog/Seal