The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 sets
1 min Single-unders
30 sec double-unders or Triple-unders
5-7 TTB timing drill
B. Specific
3 sets
5 Beat swing on rings
5 Low Ring Face pulls
https://youtu.be/PRfENOR-V3c
3 Low ring Snap back pull drill
https://youtube.com/shorts/8hyFclpW8hM?feature=share
Gymnastics
A: Gymnastics Conditioning (Time)
5 sets
15 KBS 70/53
5 Ring Muscle-ups
Rest 1 min between sets
TC: 14 min
Score: Time
Scaling Options
level 1
10 KBS 35/18
5 Ring Rows
Level 2
15 KBS
1-3 Low ring assisted RMU or
7 CTB
Metcon
B: Metcon (4 Rounds for reps)
4x
AMRAP 3 minutes
30 Double-unders
12 Wall balls 20/14 lbs
8 TTB
Active rest 2 mins between AMRAPs
KG: 9/6 KG
TC: 18 min
Score: Reps per AMRAP
Scaling Options
Level 1
20 Single Unders
12 Wallball @14/8
8 Hanging Knee Raise
Level 2
20 Double unders or 20 SIngle Unders
10 Wallball @20/14
8 Toes to eye level
RX+
wallballs at 30/20#