Five Lakes CrossFit – CrossFit Warm-up Jog 1 Lap or down and back several times Review/practice double unders for 2 minutes Front/Back Squat Warm Up (No Measure) 15 Air Squats w/ band + 2s hold in bottom 10 Twisting Lunges 10 Quadruped Extension/Rotation (each side) 20s per side Spiderman Lunge hold 10 Back or Front…
Five Lakes CrossFit – Boot Camp/ TACFIT FlowFit 1/8 Mobility (No Measure) Cat/Cow Downdog/Updog Windshield Wiper Sit Through Stretch Hollow Body Crunch 30/30 1PSOL (No Measure) Updog Outer Lunge Outer Lunge Outside Twist (Palm to Chest) Outer Lunge Outside Twist (Edge/Switch arms next round) Outer Lunge Inside Twist Outer Lunge Inside Twist (Edge/Switch arms next…
Five Lakes CrossFit – CrossFit Warm-up 10 samson stretch 10 squats 20m High Knees 20m butt kickers 20 lateral hops 10 PVC pass thrus 10 good mornings Partner WOD Metcon (Time) 6 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m row The Hero White (Time)…
Five Lakes CrossFit – CrossFit Warm-up Jog down and back twice 10 half moons Spiderman Stetch + Pigeon 30 sec each Walking Seal with PVC or Barbell 2 rounds, First in unison, second on own (power or squat, either is fine) Tall Clean x 2 High Hang Pull x 2 Above Knee Pull x 2…
Five Lakes CrossFit – CrossFit Kids Warm-up Crossfit jenga Skill Perfect press relay 5 jump ropes>run to pvc>perfect press>run back Metcon Metcon (No Measure) 5 Deadlifts 3 Kettlebell Swings 5 Push presses Game! Rope games
Five Lakes CrossFit – CrossFit Warm-up Warm up (No Measure) 10 inch worms 10m high knees 10m butt kickers 10m low skip 10-20s hollow active hang10 half moons Lizard + Pigeon Conditioning Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 7 Front Squats 185/125 14 Deadlifts 185/125 42 Doubke Unders Metcon (AMRAP – Rounds)…
Five Lakes CrossFit – Ageless Mobility Metcon Mobility Thrive Flow (AMRAP – Rounds) Shinbox to Half-Butterfly Corpse to Arm Thread Plow Seal Arm Screw Spinal Rock Sphinx Cat-Cow Bird Dog Shin Lunge to Twisted Warrior Prone to Shoulder Bridge to Low Squat Revive Flow (Time) 30 seconds each movement – Neck Glide to Anchored Bridge…
Five Lakes CrossFit – CrossFit Warm-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 Gymnastics Metcon (No Measure) 3 Rounds Pull (pick one/round) False grip ring row x 8 Strict chest…
Five Lakes CrossFit – Ageless 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…
Five Lakes CrossFit – CrossFit Warm-up Baseline (Time) 500 m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull UpsHave you improved? Team WOD Metcon (Time) In teams of 2-4 complete the following: 2016m Row then, 20 Rounds 1 Snatch 155/105 6 Bar muscle ups 1 Snatch 7 Handstand push ups Compensation…
