The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 rnds
400m Run
10 inchworm push ups
10 Lateral Box Step Ups
B. Specific
3x
3 SLOW Push Ups
10 Empty bar RDL
3 box jumps
Ramp up deadlift and setup workout
Metcon
A: McGhee (AMRAP – Rounds and Reps)
30-Minute AMRAP of:
5 Deadlifts, 275#/185#
13 Push-ups
9 Box Jumps, 24″/20″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
KG: 125/85
TC: 30 min
Score: Rounds & reps
Scaling Options
Level 1
5 Deadlifts (135/95 lb)
7 Hand Elevated Push-Ups
5 Box Jumps (20/plate in)
Level 2
5 Deadlifts (225/155 lb)
7 Push-Ups
9 Box Jumps (24/20 in)