The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
Quadruped rear shoulder stretch
30 sec/side
https://youtu.be/eYovIztVZos
C. Activation
2 sets
8 Band rows
8 Band face pulls
8 Band chest press: https://youtu.be/4CDOvAxJ2N4
Gymnastics
Gymnastics (Time)
For time
30 Ring Muscle-ups
TC: 6 minutes
Score: Time
Scaling Options
Beginner
20 Strict chin ups, band assisted
Intermediate
30 Low ring Muscle up transition
Perform
As written
Metcon
Metcon (Time)
5 rounds
15 HR Push-ups
10 Front Rack Lunge steps 135/95 lbs
Lunges are from the floor
TC: 11 minutes
Score: Time
KG: 60/43
Scaling Options
Beginner
10 Hand elevated push ups
10 Front rack lunges @ 45/35lbs
Intermediate L1
15 Band assisted push ups
10 Walking lunge steps @ 115/75 lbs
Intermediate L2
8 HR push ups
10 Walking lunge steps @ 115/75 lbs