Announcements
Thursday: Open Gym ONLY from 2-5pm. Friday: NO morning classes. Both middays and afternoon on Friday will resume! Be Safe. Stay Warm.
The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
EMOM 4
Machine 10-15 cals
B. Mobility
Prayer stretch
2-3 sets of 5 deep breaths
Rest as needed between sets
https://www.youtube.com/watch?v=umCOjch2kG0
C. Specific
2 Sets
5 Banded W pull apart
5/arm Bottom up KB Press
3 Wall walks
Gymnastics
A: Gymnastics (4 Rounds for reps)
4 sets
4 Deficit HSPU
10 Strict HSPU
RX+ 5 sets
TC: 12 min
Score: Deficit Height
Scaling Options
Level 1
6 DB Push Press @UB Weight
10 DB Strict Press
Level 2
2 Deficit Pike HSPU
6 Pike HSPU
Metcon
B: Metcon (Time)
Every 3 minutes for 12 minutes
15 KBS 53/35
12 Alternating DB Step-ups 2×50/35 lbs
12 Burpee Box Jump over 24/20″
KG: 22.5/15 KG
TC: 12 min
Score: Slowest Interval
Scaling Options
Level 1
12 KBS @16/8
12 Alternating DB Step-ups @1×20/10 lbs
8-12 Burpees
Level 2
10-15 KBS @ 24/16kg
12 Alternating DB Step-ups @2×35/25 lbs
12 Burpee Box Jump over @24/20″