The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B1. Activation pull ups
2 sets
8 Band bicep curls
8/8 Side bend lat pull in
8 Hollow body lat pull in*
B2. Activation metcon
5 Banded wall-slides, slow and controlled
10 Downward dog + shoulder taps
10 Med Ball squats
10 Med Ball throws
10 Wall balls
2 Wall walks
Weightlifting
Weightlifting (Weight)
1RM Strict Pull-up
TC: 12 minutes
Score: Weight
Scaling Options
Beginner
6 x 3 Strict band assisted pull ups
Intermediate
8 x 1-2 strict pull ups, assisted as needed”
Metcon
Metcon (Time)
21-18-15-12-9-6-3
Wall balls 20/14 lbs
4 Wall walks after each set
TC: 13 minutes
Score: Time
KG: 9/6
Scaling Options
Beginner
18-15-12-9-6-3
Wall balls
4 Inchworm push ups (on knees)
Intermediate
Half wall walks