Announcements
HAPPY EASTER 🐣! We will be closed this Sunday 4/9. Have a great weekend.
The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
EMOM 8
odd- Easy cardio 45 seconds
even- 3 burpees + 3 yoga push ups+ 6 Alt. Cossack squats
B. Mobility/Activation
World greatest stretch
10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
C. Specific
2 sets
5 Box Step ups/leg SLOW
10 Bootstrappers
200m Jog
2-3 Man Makers
Ascending in load
Metcon
Metcon (AMRAP – Rounds and Reps)
“Easter Eggs”
AMRAP 30min*:
10 Box Jumps
15 Wall balls (20/14)
400m Run with Wallball**
*At mins 0:00, 10:00, and 20:00, stop and perform 10Man Makers (50/35)
**sub for run: 500m row/1k bike + 10 Broad Jumps