Announcements
NEW CLASS TIME: Saturday Classes at 8:30 & 9:30 AM
(Saturday workouts now under Power Hour)
Special Open Gym Times in Wodify – Check the Schedule for Details!
Sun, 17 Nov; Mon, 18 Nov; Sun, 24 Nov; Mon, 25 Nov;
Mon, 2 Dec; Sat, 7 Dec (Marathon Row); Sun, 8 Dec; Mon, 9 Dec
The Gym Lake Highlands – 1-CrossFit
A. Metcon (3 Rounds for reps)
3 Rounds for Reps:
Min 1: Max AB Cals
Min 2: Rest
Min 3: Max Rope Climbs
Min 4: Rest
Min 5: Max Row Cals
Min 6: Rest
Min 7: Max Ring Muscle Ups
Min 8: Rest
-athletes may start anywhere but should progress forward from there; don’t go out of order
–Scale Rope Climbs to pull to standing or dead hang K2E
-Scale Ring Muscle Ups to Dips or Jumping Dips, no bands
B. Accessory/Bonus (Checkmark)
2-3 Sets:
15 KB Curls
10 Wide Grip Barbell Curls
5 Ab Wheel Roll Outs
rest 1-1:30 between sets