9/11/19

Five Lakes CrossFit – CrossFit

Warm-up

Samson Stretch

Inch Worm

Good mornings

Power Clean + Push Jerk warm up

Deadlift warm up

Hang from bar + chest to bar warm up

Movements review and scaling options

Agility Warm Up (No Measure)

20m each:

Jog (Forward/Backward)

High Knees

Butt Kickers

Low Skip

High Skip

Side Shuffle

Metcon

one barbell. change your own weights

9/11 Tribute (Time)

For Time

2001 meter Run

11 Box Jumps (36/30 in)

11 Thrusters 135/95

11 Chest-to-Bar Pull-Ups

11 Power Cleans 185/125

11 Handstand Push-Ups

11 Kettlebell Swings 70/53

11 Toes-to-Bar

11 Push Jerks 135/95

11 Deadlifts 275/185

2001 meter Row

*may start with either run and finish with row or vice versa

*Use 1 mile loop + 400m
Use weights that challenge you but make sure you maintain solid technique.

Compensation

Laying Twist

Calf stretch

Down Dog

Forward fold

Dying Warrior