Announcements
4th of July Schedule:
Monday, 3rd July: 8:30 AM Community Class
Tuesday, 4th July: 8:30 AM Community Class
Friends & Family Welcome!!
The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Specific
2 sets
6 Alternating scorpions
5/5 single arm DB bench press
30sec Banded shoulder activation*
https://youtu.be/6z7c22hFBjY
Weightlifting
Bench Press (2 rep Max)
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
6 x 2
Intermediate
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
10 Push press 2x 50/35 lbs
30 Double-unders
Score: Rounds & Reps
KG: 9/6
Scaling Options
Beginner
10 Push press @ 25/15lbs x 2
30 Single unders
Intermediate
10 Push press @ 35/25lbs x 2
20-30 double unders