(re)Opening Day!

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

Gymnastics Prep (No Measure)

Inside Shoulder Circles

Hitchhiker

5 Sun Salutation Inch Worms + Dive Bomber

10 Forward Fold/Standing Twists

10-20 second active hang

5 Hollow Body Lifts

5 Arch Body Lifts

Skill

Active Hang

Scap Pull Ups

Arch/Hollow

Kip swing, arch hollow drill

First this:

https://www.youtube.com/watch?v=cBhc5pKpgVw

Then this:

https://www.youtube.com/watch?v=ymxd34qjXS8

-During this drill, coach will call out “stop” at random points, and control should be shown!

Metcon

For all hanging movements today, ensure you are facing away from other athletes.

Metcon (Time)

3 Rounds

*20 burpee box jump overs

*Before beginning each round complete

the corresponding task:

Round 1: 1 minute in L-Hang

Round 2: 1 minute in Tuck-Hang

Round 3: 1 minute in Hang
scale movements and split up the hangs into multiple sets.

Make sure you listen to your body (especially your shoulders), as this is the first time hanging for many of you.

No Equipment WOD

Metcon (Time)

3 Rounds

*20 burpee tuck jumps

*Before beginning each round complete

the corresponding task:

Round 1: 1 minute in Plank

Round 2: 1 minute in Hollow hold

Round 3: 1 minute in Hollow rock

Compensation

Bulldog/Seal

Up Dog/Down Dog

Scorpion

Calf stretch