The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 Rounds
6 Shuttle Runs
6 Inch Worms
B1. Mobility/Activation
PVC shoulder dislocate
10-12 Repetitions
https://youtu.be/j32NGzthtN4
-As close as you can while maintaining lock out and retraction in the scap
B2. Mobility/Activation
10-20 seconds Hollow body hold with band
3-6 Leg raises to band
https://youtu.be/sBO8SuysFIo
Technique
Skill Practice (Checkmark)
Pull over
Scaling Options
Level 1
– Feet elevated Hip to bar
or
– Ball up on rings/pull up bar/ground
Level 2
Using a kick over
()
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Shuttle runs
3 pullovers after each round
TC: 20 minutes
Score: Time
Scaling Options
Level 1
10 rounds
4 shuttles
Hollow/Tuck/Plank hold 30-60 seconds
Level 2
Shuttle runs
2-3 Jumping Pull overs