The Gym Lake Highlands – 1-CrossFit
A. Metcon (Time)
For Time:
400m Run
+
6 Rounds:
5 Pull-ups
10 Hand Release Push-ups
15 Air Squats to a medball
+
400m Run
+
3 Rounds
5 Chest to Bar Pullups
10 Hand Release Push-ups
15 Air Squats to a medball
+
400m Run
+
5 BMU
10 Hand Release Push-ups
15 Air Squats to a Medball
Time Cap: 20 Minutes
-More murph prep!
-pullups should progress in difficulty. if you don’t have BMU, a progression you could use:
Pull-ups -→ C2B -→ JBU
OR
Ring Row -→ Pull-up -→ C2B
OR
Jumping Pull-up-→Pull-up-→C2B
Don’t just do pullups for each round
B. Midline (Checkmark)
EMOM x 9
1 – :30 Hanging L-Sit
2 – 30 Weighted Russian Twists
3 – 30 Toe Reaches