The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 sets
3 Inchworms
10 rotating scorpions
5 Deep squat T spine rotations
10 air squats
B. Activation
10/10 Banded monster walks
5/5 Single leg glute bridge
4 Tempo Back squats @3 seconds down
Weightlifting
Back Squat (12 x 2 @60%
Rest 30 seconds)
TC: 15 Minutes
Score: Load
Scaling Options
Level 1
8 x 2 @ 21X1
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 Strict Ring Dips
50′ KB FR Carry (70/53)
RX+ @ Weighted ring dips
TC: 18 minutes
Score: Time
Scaling Options
Level 1
Feet supported ring dips
50′ Farmer Carry, lighter
Level 2a
Jumping Ring dip + tempo descent
50′ FarmersCarry 53/35
Level 2b
10 rnds
2-4 Strict Ring dip
50′ Front Rack Carry 53/35