The Gym Lake Highlands – 1-CrossFit
Warmup (Checkmark)
A. General
3 rounds
30 sec Jumping Jacks
30 seconds
round 1: Inch worms
round 2: scorpions
round 3: Spiderman stretch
B. Mobility
PVC shoulder dislocate
10-12 Repetitions
-As close as you can while maintaining lock out and retraction in the scap
C. Specific
2 sets
20 seconds Double unders
10 Jumping air squats
5 push-up to downward dog
Then,
Build up Devils press + step ups
Metcon
A: Metcon (AMRAP – Reps)
AMRAP x 25
30Double Unders
10 Devil Press @ 50/35lbs x 2
5 DB step ups @ 24/20”, 50/35lbs
10 Cal Machine or 200m Run
TC: 25min
Score: Rounds and reps
Scaling Options
Level 1
50 Single Unders
5 Devil Press @ 20/10lbs x 2
5 Box step ups
30second machine of choice
Level 2
20 Double Unders
10Devil Press @ 35/25lbs x 2
5 DB step ups @ 24/20”, 35/25lbs x 2
10 cal machine