The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
EMOM 4
1- 45 sec Row/Bike
2- 1 Burpee every 3-7 seconds
B. Mobility/Activation
2 sets
10/10 unilateral glute bridge
20′ Lateral banded monster walk per side
Weightlifting
Weightlifting (Weight)
Barbell Front rack Bulgarian Split squat
4 sets
6/6 @ heavy
No rest between legs, 2 minutes rest between sets
TC: 15 min
Score: Weight
Scaling Options
Level 1
5 sets
4/4 Split Squat
Metcon
Metcon (Time)
3 rounds
1000m Row
30 Burpees
TC: 20 min
Score: Time
Scaling Options
Level 1
4 Min Bike/Row
1:00 burpees/Down & ups
Level 2
1500m Bike/750m row
20-30 burpees