The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 rounds
1 min row @ increasing intensity
20 Banded good mornings
10 Curtsy lunges
B. Activation
3 sets @ascending
10 x 90/90 hip rotations
10 Bootstrappers
2 Front squats + 2 Pause Front Squats*
*3 sec
https://youtu.be/y2ans2J-cfo
Weightlifting
A: Front Squat (EMOM 8minutes
4 Front Squats @65-75%)
TC: 8 min
Score: Weight
Scaling Options
Level 1
4 reps @ light to moderate
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
6 Bar facing burpees
9 Deadlift 185/135 lbs
12/10 Cal Row
KG: 50/35 KG
TC: 15 min
Score: Rounds and Reps
Scaling Options
Level 1
6 Burpees
9 Deadlift @105/75 lbs
8/6 Cal Row
Level 2
6 Bar facing burpees
9 Deadlift @155/105 lbs
12/10 Cal Row
Extra Accessory
Post Chain (Weight)
Death march
3 x 50′