The Gym Lake Highlands – 1-CrossFit
A. Metcon (Time)
CrossFit Age Group Quarterfinals 23.1 – ish
For Time:
3 rounds of:
2 x 25-ft dumbbell walking lunge (hang position)
10 toes-to-bars (RX+ 20)
Immediately followed by:
2 rounds of:
2 x 25-ft dumbbell walking lunge (rack position)
7 chest-to-bar pull-ups (RX+ 15)
Immediately followed by:
2 x 25-ft dumbbell walking lunge (overhead position)
5 bar muscle-ups (RX+ 10)
♀ 2 x 35-lb dumbbells
♂ 2 x 50-lb dumbbells
Time Cap: 20 Minutes
Coaches Note: Sub 16 Alternating Lunges to save space
The dumbbells must remain at the shoulders.
– A full grip around the handle of the dumbbell
must be maintained for the duration of the lunge.
– Resting the head of the dumbbells on the
shoulders is allowed.
– Resting the handle of the dumbbell or the hands
directly on the shoulder is NOT allowed.
– Releasing the grip on the handle and letting the
dumbbell rest solely on the shoulder is NOT
allowed.
B. Abs (Checkmark)
EMOM x 9
1 – :30 Hollow Hold
2 – :20 Side Plank L/:20 Side Plank R
3 – 7 V-ups + 7 Tuck Ups