The Gym Lake Highlands – 1-CrossFit
Warmup (Checkmark)
A. General
3 rounds
EMOM 9
alternate between:
-45 sec row @ increasing intensity
-20 sec skipping + 10/10 sec KB windmill
-20 sec banded moon bounds + 20 sec object carry @ ascending
B. Mobility
PNF Pigeon stretch
5 repetitions
– 5 seconds contraction, pushing against the floor with your leg
– 5 seconds stretch, moving your upper body toward the floor
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Metcon
A: Metcon (Distance)
Every 2 minutes for 42 minutes
Alternate between:
– 250/200m Row
– 40 Double unders + 25-50′ HS Walk
– 15 Box Jump over + 50′ Sandbag/odd object Carry on shoulders
TC: 42 min
Score: Total HSW/Carry distance
Scaling options
Beginner
– 200/150m Row
– 30 Single unders + 25-50’OH Plate Carry @25/15lbs
– 7 Box Jump + 50′ Sandbag/odd object Carry on shoulders
Intermediate
– 250/200m Row
– 40 Single unders + 2-4 Wall Walks
– 10 Box Jump over + 50′ Sandbag/odd object Carry on shoulders
Extra Accessory
Accessory (Time)
100 sit-ups for time
*Every time you break complete a :30 Second plank