The Gym Lake Highlands – 1-CrossFit
Warmup (Checkmark)
A. General
3 rounds
10 cal Machine
10 SA Hammer Curl to Press
10 Plank Ankle Taps
B . Specific
3 sets @ 30-50% effort
5 cal machine
4 burpees
3 Hang DB Clean and Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 30
10/6 Cal Bike/Row
15 Burpees
20 Alt. SA Hang DB Clean and Jerk (50/35)
TC: 30 min
Score: Rounds and reps
Scaling Options
Level 1
8/5 Cal Bike/Row
10Burpees
10 Alt. SA Hang DB C&J @ light