The Gym Lake Highlands – 1-CrossFit
Warm-up
A General
Amrap 5 minutes
150m Stiff leg row
5 inchworm push ups
5 Box pike HSPU
5 Beat swings
B. Specific
10 box jumps, step down
5 pike HSPU
7 Box jumps
5 Pike HSPU
5 Box Jumps (Metcon Pace)
5 HSPU
Work on deficit HSPU
Gymnastics
A: Metcon (Time)
For time
50 Box Jumps 24/20″
30 Deficit Kipping HSPU 4”/2”
TC: 10 min
Score: Time
Scaling Options
Level 1
30 Box Jumps / Step up
30 DB Push Press @ Heavy
Level 2
50 Box Jumps @ 24/20
30 Kipping or Pike HSPU
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 14minutes
16 Wallballs 20/14 lbs
12 Cal Row
8 CTB
KG : 9/6 KG
Score: Rounds and Reps
TC: 14 min
Scaling Options
Level 1
16 wallballs 14/10 lbs
10 cal Row
8 Jumping Pull Ups
Level 2
16 wallballs 16/12 lbs
12 cal Row
8 Pull Ups