The Gym Lake Highlands – 1-CrossFit
A. Metcon (Time)
For Time:
30 Shuttle Run
60 Wall Ball Shots (20/14)
15 Burpee Pull-ups
15 Shuttle Run
30 Wall Ball Shots
7 Burpee Pull-ups
7 Shuttle Run
15 Wall Ball Shots
3 Burpee Pull-ups
-Aim to get faster as the workout progresses, start conservatively
– • Each rep of the shuttle run = 50ft(15.24m) – 25ft(7.62m) down +25f t(7.62m)back.
-Coaches note: use cones to indicated distance
B. Accessory (Checkmark)
3-5 Sets for Quality:
10-15 Deficit Push-ups
rest :30
10/side single arm row
rest :30
5-10 ghd Situps or 15 Abmat Situps
rest 1:30