The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
Foam roller wall slide
10 repetition slow and controlled
https://www.youtube.com/watch?v=VUOVGr8cao0
C. Specific
-7 Banded W-Y
-7 Banded T pull aparts
-7 Ring rows + pause
Gymnastics
Gymnastics (AMRAP – Reps)
3 sets of
5 Rope Climbs
Rest 1-2 Mins between sets
TC: 12 minutes
Score: Reps
Scaling Options
Beginner
3 x 3-5
Lying to standing Rope pulls
Intermediate
3 x 5 1/2 Rope climbs
Metcon
Metcon (Time)
21-15-9-6-3
Deadlift 225/155 lbs
Box jump 30/24″, no rebound
TC: 12 minutes
Score: Time
KG: 100/70
Scaling Options
Beginner
21-15-9
Deadlift @ 95/65 lbs
Step up @ 20/16″
Intermediate
21-15-9-6-3
Deadlift @ 185/135 lbs
Box jump @ 24/20″, no rebound