9/13/19

Five Lakes CrossFit – CrossFit

Warm-up

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

Strength

Banded Deadlift (Speed pulls – 5×1.1.1@60% plus bands)

1.1.1 = 3 singles with 10 seconds rest in between reps.

The focus is on speed.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

15 Sit ups

15 Burpees

30 Double Unders

Compensation

Laying Twist

Banded hammie stretch

Up Dog

Forward Fold