6/29/20

Five Lakes CrossFit – CrossFit

Warm-up

Overhead Squat Prep (No Measure)

2 Rounds

Kettlebell 90/90 – 6 each side

10 PVC Pass Thrus

10 PVC OHS

T-Spine Roll Out

10 BTN Snatch Grip Push Press

10 OHS w/ bar
Adjust this to no KB/foam roller for warm up, but focus on opening up the lats and upper back.

Strength

Overhead Squat (7-7-7-7)

4 total sets to build to a heavy set of 7 for the day

Metcon

Metcon (Time)

5 rounds for time

10 Overhead Reverse Lunges

Run 200m

Minimal Equipment WOD

Metcon (Time)

5 rounds for time

10 DB Overhead Reverse Lunges

Run 200m

No Equipment WOD

Metcon (Time)

5 rounds for time

20 Reverse Lunges

Run 200m

Compensation

Pigeon

Dying Warrior

Scorpion

Child pose + lat stretch