The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 min Row/Bike//Run
Into
EMOM x 5
3 Yoga Push Ups
3 close stance air squats
3 bootstrappers
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 Minutes
400m Run
15 DBShoulder to OH (2×50/35)
12 Deadlifts (185/135)
9 Bar Facing Burpees