The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
30 sec Easy Row or Bike
15 Pause Air squats
30 sec Moderate Row or Bike
10 Curtsy lunges
30 sec Hard Row or Bike
B. Mobility
90/90 hip stretch rotations
60sec
C. Specific
3 sets @ascending
2-5 Back squats
6 Push press or push jerks
30 sec Double unders
Weightlifting
A: Back Squat (4 x
Max reps in 1 min @88%
2 min rest
)
TC:12 min
Score: Weight
Scaling Options
Level 1
4×5 @ 7-8/10 RPE
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
6 Shoulder to Overhead 135/95 lbs
12 Cal Row
24 Double-unders
KG: 60/45 KG
TC: 12 min
Score Rounds and Reps
Scaling Options
Level 1
6 S2OH @ unbroken
8 Cal Row
24 Single-unders
Level 2
6 S2OH 95/65
12 Cal Row
24 Double-unders