9/16/19

Five Lakes CrossFit – CrossFit

Warm-up

Front/Back Squat Warm Up (No Measure)

15 Air Squats w/ band + 2s hold in bottom

10 Twisting Lunges

10 Quadruped Extension/Rotation (each side)

20s per side Spiderman Lunge hold

10 Back or Front Squats w/ Barbell

20-30sec Front Rack Mobilization or Back Squat Hold

Strength

Stamina Squats – Week 6

72% of 1RM Front Squat (or 5-10lbs heavier than last week)

Alt EMOM 12

4 Back Squats

2 Front Squats

Back Squat (6×4)

Front Squat (6×2@72%)

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP

10 Thrusters 75/55

10 Burpees Over the Bar

Compensation

Bulldog/Seal

Child’s Pose with Shoulder variation

Pigeon

Up Dog

Down Dog