The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 sets
12 In and out squats
10 Wall balls
5 push-ups
B. Mobility
Quadruped rear shoulder stretch
45 sec/side
https://youtu.be/eYovIztVZos
C. Specific
3 sets
7/7 Cossack squats
7 Glute bridge + DB floor press
3-5 DB Clean & Jerks @ Ascending
Metcon
A: Metcon (Time)
15 rounds for time
10 Air Squats
10 Hand Release Push-ups
5 DB clean & Jerks @ 2xHeavy
TC: 30 min
Score: Time
Scaling Options
Level 1
10 rounds
15 Air Squats
10 Hand Elevated Push-ups
5 Moderate DB Clean & Jerks
Level 2
lower rounds to 10