The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 rounds
200m run/400m Bike
10 push-ups
10 air squats
10 sit-ups
B. Mobility
60sec Quadruped calf pedals
https://youtu.be/Ohyf69vbHbA
C. Specific
Running Drills
2 x 50’ A skips
2 x 50’ B skips
2 x 50’ Butt kicks
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 30minutes
800m Run/1600m Bike
30 Push-ups
400m Run/800m Bike
30 Air squats
200m Run/400m Bike
30 Sit-ups
Extra Accessory
Lower Accessory (Checkmark)
Deficit Calf raises
3 x 10/side
Rest 60 sec between sets
Hold for 2 seconds at the bottom of every rep