Five Lakes CrossFit – CrossFit


Deadlift warm up (No Measure)

10 Leg Swings

5 Single Leg Shoulder Bridge

10 Toe touches

5 Sun Salutation/Dive Bomber/Inch Worms

10 Reverse Lunge + Reach

10 Leg Kick to Opposite Hand

w/ barbell:

6 Good mornings with narrow stance toes in

6 Good mornings with wide stance and toes slightly out


Deadlift (4 x 1.1.1 @85%)

Dead stop sets of 3 with 10 seconds of rest between reps. Control the negative on the way down as well.


Metcon (4 Rounds for time)

4 rounds for time

50 ft Double KB front rack walking lunge 53s/35s (70s/53s Rx+)

Run 200m

2 minute Rest between rounds
Goal: sub 2.5 minute rounds

Lunge done in 25ft increments (down and back)


Down Dog

Banded hip stretch (using rig)


Forward Fold