The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
Ankle stretch with band
C. Specific
10/10 Step downs
10/10 Heel elevated glute bridge
10/10 Russian step up (front facing)
10/10 RDL with reach
Gymnastics
Gymnastics (AMRAP – Reps)
1. Pistol Skill practice & Progressions
– Pistol squat to box/Pistol squat ascent
– Pistol Squat heel elevated
– Pistol squat with counter weight
– Pistol squat, band assisted
2. Max pistols in 2 minutes
TC: 15 minutes
Score: reps
Scaling options
Beginner & Intermediate
In the 2 minutes, pick the appropriate progression and perform “max reps” in 2 minutes
Metcon
Metcon (3 Rounds for reps)
3 sets
1 minute @ each movement for max hold or reps
– Handstand hold against wall/free standing
– Suitcase walking lunges 1×50/35 lbs
– KBS 32/24kg
– HR Push-ups
– Rest