The Gym Lake Highlands – 1-CrossFit
Warmup (Checkmark)
A. General
3min Bike/Row@increasing intensity
EMOM:
3 Burpees + 4 V-ups
B. Mobility
Prayer stretch with foam roller
C. Specific (Metcon)
6/4 Cal Machine
6 TTB
4 OH Squats
6 Hspu
4 Devils press
2 x 5-10 breaths while holding the stretch
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Gymnastics
A: Gymnastics (8 Rounds for reps)
TTB Timing Drill
5-8 sets of
3-5 reps
Level 1:
Knee Raise
Level 2:
Leg Raise, as high as possible
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 26 minutes
40 Cal Air Bike/Row
60 TTB
40 Overhead Squat @ 95/65 lbs
60 Hspu
40 Devils press @ 2 x 50/35lbs
KG: 45/30,22.5/15 KG
TC: 26 min
Score: Rounds and Reps
Scaling Options
Level 1
20 Cal Air Bike/Row
40 HKR
20 OHS @ 45/35lbs
40 DB Push Press @ 2×25/15lbs
20 Devils press @ 1 x 25/15lbs
Level 2
40 Cal Air Bike/Row
60 Toes to eye level
40 OHS @ 75/55lbs
60 Pike Hspu
40 Devils press @ 2 x 35/25lbs