The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
Elevated Banded ankle rocks
2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds
https://www.youtube.com/watch?v=ILSbK8RnGdI
C. Activation
3 sets @ ascending
2 Banded Deadlift
2 seated high box jumps
2-4 Sandbag cleans
4 Band assisted alternating pistols
Weightlifting
Weightlifting (Weight)
EMOM 12 minutes
1- 2 Deadlifts @ 65%
2- 4 Seated high box jumps
3- 12 Med Ball Cleans 30/20
4- 12 Alternating pistols
TC: 12 minutes
Score: Weight on deadlifts
KG: 50/35kg
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
15/12 Row
10 Burpee box jump over 24/20″
Score: Rounds & Reps