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The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up (No Measure) 2 rounds 30 jumping jack 5 Russian KBS (R) 5 Russian KBS L) 10 KB SDHP Metcon Metcon (AMRAP – Rounds and [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60 sec Row or Bike 10 rotating scorpions 5 push up to downward dogs 60 sec Row or Bike 10 Yoga [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up (No Measure) A. General 400m run 10 wallballs 5/5 suitcase deadlift B. Mobility Banded med ball T spine Mobility 60s [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up (No Measure) AMRAP 5 mins 15 banded good morning 7 broad jumps Metcon Metcon (Checkmark) Every 3minutes x 12 1- 40/35 [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up (No Measure) EMOM 9minutes 1- 40 sec in out plate jumps 2-40 sec G2OH with plate 3- 40 sec Curtsy lunges Metcon Metcon (Time) [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up (No Measure) A. General Amrap 5 30sec Row/Bike 10 curtsy lunges B. Specific 2 sets 7/7 Banded monster walks 6 x 90/90 hip [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up (No Measure) 3 rounds 30 sec high knees 30 sec butt kick 10-10 leg swing 10-10 ankle circles Metcon Metcon (8 Rounds for [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up (No Measure) A. General EMOM x 3 @increasing intensity -30sec Bike/Row/Run/Mountain climbers -15sec Downward dog B. [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up (No Measure) 2 rounds 10 burpees 10 spiderman lunges 1 min Machine of choice Metcon Metcon (Time) 1-2-3-4-5-6-7-8-9- [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up (No Measure) A. General 1 min row or bike @easy 5 Inchworms 45 sec row or bike @mod 7 mini band wall slides 30 sec row or [...]