The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Partner wallball tosses:
20 reps chest toss
20 reps overhead toss
20 reps Plank tosses*
20 rep wallball tosses
B. Post Chain Activation
3 sets
8/8 Single leg KB RDL @ light
45-60 second wall sit @ Just Below Parallel
Weightlifting
Box Squat (Low Bar
10 x 2reps @ moderate
30 sec rest)
Back rack @ parallel
TC: 12 minutes
Score: Weight
Scaling Options
Level 1
10 x 2 Back Squats
Metcon
Metcon (5 Rounds for time)
E2MOM x 5
20 Wallballs 20/14lbs
10 burpees to target @ 6″
TC: 10min
KG: 9/6
Score: Each round for time
Scaling Options
Level 1
15 Wallballs @ 12/10lbs
8 burpees
Level 2
20 Wallballs @ 16/12lbs
10 burpees
Extra Accessory
Accessory (Checkmark)
4 sets
8/8 Lateral Box Step-down
12 Calf raises @light