The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 Rounds:
1min Jump Rope
6 Inch Worms
6 Plank to downward dog
6 BTN Snatch Grip Push Press (PVC or Empty Bar)
B. Specific
2-3 Rounds (Increase Intensity and Weight)
2-3 Wall Walks or variation
30 DU’s
5-7 Snatches
CrossFit Games Open 23.3 RX (Ages 16-54) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb