1-CrossFit – Tue, Feb 28

The Gym Lake Highlands – 1-CrossFit

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Warm-up

A. General

2 Rounds

30 seconds DU or Single under

6 /6 Single Leg Glute Bridge

30 Seconds BEat Swing

B. Mobility

Leg swings

10/10 Front to back

10/10 lateral

10 Samson lunges

C. Specific

3 sets

4-6 Alternating Back rack lunge @ascending

Weightlifting

Weightlifting (Weight)

Back Rack Lunges

3 x 12 Alternating @RPE 7/10

Rest 1:30-2:00 between sets
TC: 10 minutes

Score: Weight

Scaling Options

Level 1

3 x 8

Metcon

Metcon (Time)

8 rounds for time, After round 5, rest 1:00

6 Push Press 135/95 Lbs

20 Double-unders

6 OH Squats 135/95 lbs

20 Double-unders
TC: 15 Mins

KG: 60/43

Score: Time, excluding rest

Scaling Options

Level 1

4 Push Press @ 45/35 lbs

20 Single Unders

4 OH Squats @ 45/35 lbs

20 Single Unders

Level 2

6 Push Press @ 115/75 lbs

20 DU

6 OH Squats @ 115/75 lbs

20 DU

Extra Accessory

Upper Accessory (Weight)

Windmills

3 x 10/arm

Rest 30-60 seconds between sets

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