8/15/19

Five Lakes CrossFit – CrossFit

Warm-up

Gymnasty (No Measure)

Hitchhiker

Twisting Forward Fold

Arm thread (from knees)

30 sec Scapular Push Ups From Knees

10 Scap Push ups toes

Wrist Prep

10 Hanging Scap Circles

10 Arch/Hollows on bar

Gymnastics

Practice strict muscle up progressions:

Practice ring support holds, ring dips, and ring pull ups

Low ring muscle ups etc

Strict Muscle Up (Practice)

The Hero

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Women’s Rx: 55#

Compensation

Accumulate 50 banded pull aparts

20 reverse snow angels

Scorpion

Dying Warrior

Forward fold