The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 min Row @ increasing intensity
B. Mobility
Prayer stretch
5 deep breaths
https://www.youtube.com/watch?v=umCOjch2kG0
C. Specific
3 sets
20 second wall facing hs hold w/ shoulder taps
3-5 strict hspu practice*
-Rest 60 seconds between sets-
Gymnastics
A: Gymnastics (5 Rounds for time)
5 rounds, each for time
10 Burpees
5 Wall Walks
Rest 90 seconds
KG: 14/9 KG
TC: 18 min
Score: Time
Scaling Options
Level 1
7 Burpees
5 Inch Worms
Level 2
10 Burpees
3 Wall Walks
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
21 Cal Row
15 Deadlifts 225/155 lbs
9 Strict HSPU
KG: 100/70 KG
Score: Rounds & Reps
Scaling Options
Level 1
15/12 Cal Row
12 Deadlifts @ 95/65
9 Banded Pike HSPU Or DB push press @ 25/15 x 2
Level 2
21/18 Cal Row
15 Deadlifts @ 185/135 lbs
9 Pike HSPU