The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 minutes Row or Bike
25’ Bear Crawl*
5/5 Bird dog
*There is no movement at all at the spine
B. Mobility
Iron Cross Stretch
60sec
https://youtu.be/7T9Xo5cYuP0
C. Specific
2 sets
20 Banded good mornings
10/10 lateral banded monster walks
10/10 Single arm russian kbs*
*using DB working weight
Metcon
A: Metcon (Time)
50-40-30
KB/DB Deadlifts 2×50/35 lbs
DB Alt Hang Snatch 1×50/35lbs
Burpee on to plate (45)
(*hop on and off for every burpee)
TC: 30 minutes
KG: 22.5/15
Score: Time
Scaling Options
Level 1 :
35-25-15
Reduce weight as needed
Plank burpees to plate
Level 2
@ 35/25lbs