The Gym Lake Highlands – 1-CrossFit
A. Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
2 DB Devil Press 35s/20s
2 DB Front Squats 35s/20s
2 Ring Muscle Ups
4 DB Devil Press
4 DB Front Squats
4 Ring Muscle Ups
6s, 8s,10s…
Reps continue to go up by 2 each round
Scale RMU to toughest pulling variation:
-Jumping Ring Muscle Up (only if you have RMU)
-C2B Pullups + Push-ups
-Pullups + Push-ups
-Ring Rows + Push-ups
B. Accessory (Time)
800m Run at Cool Down Pace
OR
1000m Row at Cool Down Pace
This is to flush out your legs and body after the metcon. This should be a nice cool down, don’t skip it. Start 2ish minutes after the metcon ends – don’t wait.