10/12/19

Five Lakes CrossFit – CrossFit

Warm-up

Jog/HIgh Knees/Butt kickers/low skip

Shoulder circles/prayer plyo/twisting forward fold

10 barbell good mornings

10 back squats

10 front squat

10 hang squat cleans

Metcon

Pat (Time)

Wearing a 20-lb. vest, 6 rounds for time:

25 pull-ups

50-ft. front-rack lunge, 75 lb.

25 push-ups

50-ft. front-rack lunge, 75 lb.
in pairs.

Compensation

Down Dog/Up Dog

Scorpion

Dying Warrior

Laying Twist

Calf Stretch