The Gym Lake Highlands – 1-CrossFit
Warmup (Checkmark)
A. General
EMOM x 12
Min 1: 5/5 World’s Greatest Stretch
Min 2: 10 bootstrappers
Min 3: 10 Yoga Push Ups
Min 4: 45sec Cardio
B. Specific
Go over the workout and have athletes practice a couple of reps on each movement with an empty bar.
Then build up the barbell.
Metcon
A: Metcon (Time)
“Seasons Greetings”
20- bar facing burpees
22- wall balls 20/14 lbs
20- cal machine
22- Deadlifts, 95/65 lbs*
20- bar facing burpees
22- power cleans, 95/65 lbs
20-cal machine
22- Push jerk, 95/65 lbs
20-bar facing burpees
22- back squats, 95/65 lbs
20-cal machine
22- Toes to Bar
20- bar facing burpees
22- KBswings 53/35
20- cal machine
22- Thrusters 95/65 lbs
*can sub barbell movements for db (50/35) or kb