The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Specific
2 sets
-5 Front rack elbow rotations
-5 Tempo Front squats @5s down
-3-5 Broad Jumps
Weightlifting
Front Squat (1 rep Max)
TC: 20 minutes
Score: Weight
Scaling Options
Beginner:
6 x 2 @ moderate
Intermediate & Perform
As written
Metcon
Metcon (Time)
For time
50 Box jumps 24/20”
25 V-ups
50 Cal Row
25 V-ups
50 Wall balls 20/14 lbs
TC: 18 minutes
Score: Time
KG: 9/6
Scaling Options
Beginner
40 Box jumps @ 20/16′
20 Abmat sit-ups
40 Cal Row
20 Abmat sit-ups
40 Wall Balls @ 12/10lbs
Intermediate
50 Box jumps @ 24/20′
25 Knee tucks
50 Cal Row
25 Knee tucks
50 Wall balls @ 14/12lbs
Perform
50 GHD Sit-ups
25 Pull-ups
50 Cal Row
25 Pull-ups
50 GHD sit-ups