The Gym Lake Highlands – 1-CrossFit
A. Metcon (3 Rounds for reps)
CFG QF 24.1-ish
4 rounds for max reps of:
1 minute of snatches (115/75)
1 minute of rowing for calories
1 minute of dbl dumbbell box step-ups (35/20; 20/20)
1 minute of rest
RX+: 135/85; 50/35
-RX+ is the QF Weight.
-Choose RX+ if you can cycle the snatch weight for at least an unbroken set of 5+ reps
-DBs for box step-ups must be held in the hang position; must reach full extension on top of the box
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B. ABS/Midline (Checkmark)
EMOM x 9
1 – :40 Front Plank
2 – 7-9 Ab Wheel Roll Outs
3 – 10 Side Plank Hip Touch Right + Left