The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 rounds
1 min Row @ Easy-Moderate
10 Air squats
5 Med ball push press*
3 scap pull + hollow body
https://youtu.be/iu7CjzonbZE
*Elbows in
B. Specific
3 rounds
5-10 Wall balls
4-6 pull-ups
6-8 cal Row @ hard
Metcon
A: TEAM VERSION (6 Rounds for reps)
W/ A Partner,
6 rounds**
60 Wallballs (20/14)
30 Pull Ups
20/15 Cal Bike
*Split reps and cals as needed, with only one partner working at a time.
**Every 5mins both partners will stop and perform 10synchro burpees