The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
EMOM 10
odd- Jump rope 30 seconds
even- 7 Ball toss* + 5 broad jumps + 3 burpees**
*Wall ball like a push press, no squat
B. Mobility
Banded front delt PNF stretch
5 x 5 sec Contract/5 sec Stretch
https://youtu.be/FD1WHHKYEEI
C. Specific
2 sets @ increasing intensity
30 double unders
5 STO @ working weight
5 burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18minutes
70 Double-unders
5 Shoulder to OH 95/65lbs
5 Burpees
Add 5 reps every round on the Shoulder to OH & Burpees
TC: 18 minutes
KG: 43/30
Score: Reps
Scaling Options
Level 1
50 single unders
3 Push press @ Empty bar
3 Down & Ups
Add 3 reps every round
Level 2
30-50 DU
5 shoulder to OH @ 75/55lbs
5 Burpees