6/26/20

Five Lakes CrossFit – CrossFit

Warm-up

Upper Body Joint Prep (No Measure)

Neck (side to side, up down)

Backstroke

Prayer Plyo

Gunslinger

Hitchhiker

Stationary Sumo Inch Worms + Push Up

Strength

3 rounds

15 KB bent over row each side

100m KB front rack carry, each side (walk down to end of bowling alley on R, walk back on L)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

15 kettelbell swing

15 KB goblet squats

100m KB suitcase carry

*each carry counts as 2 reps, one for starting and one for finishing.

*start round 2 at the end of the bowling alley (100m away), then come back to your mat for the start of round 3. You’re taking your KB with you so it’s all good.

Minimal Equipment WOD

No Equipment WOD

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

20 glute bridges

30 air squat

20 sec side plank each side

Compensation

Pigeon

shinbox

down dog

bulldog/seal