Five Lakes CrossFit – TACFIT Echo Warmup (No Measure) Lifting Camel Shirt Ripping Twisting Lunge Prayer Plyo Leg Swing TACFIT Echo (AMRAP – Reps) 90/30 x 5 for 2 rounds Record the progression you chose for each movement. Medball neck squat Quad Press Ring Row Gama Cast Leg Thread/Base Switch Echo Compensation (No Measure) Forward…
Five Lakes CrossFit – CrossFit Teens Warm-up Warm-up (No Measure) Med ball warm up Metcon Bowen (Time) 3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters 53# (7 each arm) 20 Box Jumps, 24″In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28,…
Five Lakes CrossFit – CrossFit Kids Warm-up Tiles Skill Review movements Metcon Metcon (No Measure) AMRAP in a given amount of time of 6 pistols 6 shoulder taps 6 single leg floor touches or DLs 6 monkey swings Game! Tic tac toe
Five Lakes CrossFit – CrossFit Warm-up Agility Warm Up (No Measure) 20m each: Jog (Forward/Backward) High Knees Butt Kickers Low Skip High Skip Side Shuffle Conditioning Metcon (No Measure) 4 Rounds: 400m at 80% effort 1 Lap (233m) at slow jogTry to set a quick (but not all out) pace that you can reproduce each…
Five Lakes CrossFit – TACFIT Delta Warmup (No Measure) Rocking Shin Lunge Hollow Body Crunch Frog Leg Swim Windshield Wiper TACFIT Delta Rounds and Reps (AMRAP – Rounds and Reps) As many rounds as possible: – Front Lunge – 21 reps each side – Basic Spinal Rock – 13 reps – TACFIT Mountain Climber –…
Five Lakes CrossFit – CrossFit Warm-up Row/Bike/Jog for 2 minutes Ali Walk x 10 meters 10 prayer plyo Front rack mob Dip/shrug/high pull drill – pvc or barbell Tall power clean (from high pull) Power Clean and Jerk Warm Up (No Measure) 3 RDLs 3 Deadlifts 3 Hang Power Cleans 2 Push Press 2 Push…
Five Lakes CrossFit – FlowFit FlowFit – Active Exhale on Effort Mobility Revive Flow (Time) 30 seconds each movement – Neck Glide to Anchored Bridge Shoulder – Sleeping Warrior Scap Twist, Prone Shoulder Circle, Arm Thread/Screw – Drill Bit, Screw Up, Gear Up, Hammer – Hand Glove, Walking Seal, Finger Roll, Jellyfish – Spinal Cat…
Five Lakes CrossFit – Mobility Metcon Mobility Revive Flow (Time) 30 seconds each movement – Neck Glide to Anchored Bridge Shoulder – Sleeping Warrior Scap Twist, Prone Shoulder Circle, Arm Thread/Screw – Drill Bit, Screw Up, Gear Up, Hammer – Hand Glove, Walking Seal, Finger Roll, Jellyfish – Spinal Cat Cow, Jump Rope, Lunge Twist,…
Five Lakes CrossFit – TACFIT Charlie Warmup (No Measure) Hindu Push-up Sit-Through Stretch Side Shoulder Cast TACFIT Charlie (AMRAP – Rounds) Every Minute On The Minute Clubbell Shoulder Park Squat, 5 left/5 right Quad Press, 5 reps Ring Knee Press, 5 reps Charlie Compensation (No Measure) Upward Facing Dog Dying Warrior Lifting Camel
Five Lakes CrossFit – CrossFit Warm-up Gymnasty (No Measure) Hitchhiker Twisting Forward Fold Arm thread (from knees) 30 sec Scapular Push Ups From Knees 10 Scap Push ups toes Wrist Prep 10 Hanging Scap Circles 10 Arch/Hollows on bar Gymnastics 3 Rounds for quality 8 Strict T2B 8 Strict pull ups 8 single arm DB…
