Announcements
Starting 19 June, we will have 1 midday class at Noon! MWF – CrossFit; T/TH – PowerHour
The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach led
B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
https://youtu.be/ta8ahNHeLnY
C. Specific
Barbell Warm-up
Weightlifting
Weightlifting (Weight)
EMOM 16minutes
Min 1: 1 Sumo Deadlift @ 85%
Min 2: 8 Good Mornings
Min 3: 12 Medball Cleans 30/20
Min 4: 8 broad jump
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
5 Thrusters 155/105 lbs
15 TTB
60 Double-unders
Thrusters should be completed in unbroken sets
TTB
-Kipping Hanging Knee Raises
-Strict Hanging Knee Raises
-V-Ups
Double Unders
-60 Single unders
Score: Rounds & Reps
KG: 70/50
Scaling Options
Beginner
5 Thrusters @ 55/45lbs
15 Sit Ups
60 Singles-unders
Intermediate L1
5 Thrusters @ 135/95 lbs
15 Swinging Leg Raises
30-60 Double-unders
Intermediate L2
5 Thrusters @ 135/95 lbs
9 TTB
30-60 Double-unders