Announcements
Starting 19 June, we will have 1 midday class at Noon! MWF – CrossFit; T/TH – PowerHour
The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Specific
2 sets
25′ Inch worms
6 Alternating spiderman stretch
20 seconds Reverse plank + march
Gymnastics
Gymnastics (6 Rounds for reps)
Strict pull-ups
6 x 10
TC: 15 minutes
Score: Reps
Scaling Options
**BAND GOES ACROSS J-HOOKS not looped over the top of the bar
Beginner
6 x 3 @ band assisted
Intermediate
6 x 8 @ Band assisted
Metcon
Metcon (5 Rounds for reps)
5 rounds for reps
1 Min Max Cal Row
1 Min Max Strict Ring Dip
**Order is unimportant, athletes can start on row or rings. Maximize equipment.
TC: 10 minutes
Score: Total reps
KG: N/A
Scaling Options
Beginner
1 Min Cal Row
1 Min Max Assisted Strict ring dip, heels on ground
Intermediate
1 Min Max Cal Row
1 Min Max Strict, Jumping Dip Negatives