CrossFit Lakeland – Performance Group


Warm-up (No Measure)

Assault Bike

1min legs only

1min standing arms only

x 2-3 sets

then,

Two Sets of:

20 SlingShot Sidesteps, R/L

15 Band Pull Aparts

50ft Bear Crawl

3 CTB Pull-Ups

Metcon (No Measure)

Every Two Minutes for 40 Minutes (5 Sets)

Station 1 — 3-5 Hang Power Snatch

Station 2 — 4 Alt. KB Turkish Get-Ups

Station 3 — 20ft Handstand Walk + 3-4 Bar Muscle-Ups

Station 4 — 100m Farmer Carry
* build your HPS each set

** Sub HS Walk with 4 Wall Walks

*** note TGU and FC loads in comments