Announcements
Starting 19 June, we will have 1 midday class at Noon! MWF – CrossFit; T/TH – PowerHour
The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
Weightlifting
Weightlifting (Weight)
4 sets
1 Back Squat @ 85%
– Rest 30 sec
4 Box clear overs
– Rest 30 sec
6 Squat clean WB @30/20 lbs + as high as possible
– Rest 30 sec
12 DB Jump Squats
Rest 2 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10mins
8 DB Thrusters 2x 50/35 lbs
8 Burpees over DBs
Score: Rounds & Reps
KG: 22.5/15
Scaling Options
Beginner
8 DB thrusters @ 25/15lbs
8 Down & ups
Intermediate
8 DB Thrusters @ 2x 35/25 lbs
8 Burpees over DBs