The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 min Machine @ increasing intensity
Into:
3 Sets:
5 Inch Worms
5 Yoga Push Ups
10 Bootstrappers
B. Mobility
Prayer stretch
2-3 sets of 5 deep breaths
Rest as needed between sets
https://www.youtube.com/watch?v=umCOjch2kG0
Metcon
A: Metcon (Time)
4 rounds for time
15 Burpees
30 Russian KB Swings @ 70/53kg
800m Run/750m row/1600m bike
TC: 30 min
Score: Time
Scaling Options
Level 1
10 Burpees to plank
20 Russian KB Swings @ 35/18
400m Run/Row/800m Bike
Level 2
15 Burpees
30 Russian KB Swings @ 53/35
800m Run/750m row/1600m bike