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The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up N/A Conditioning Conditioning – Machine of choice (Distance) 10min progressive warm up [...]

The Gym Lake Highlands – 1-CrossFit Warm-up AMRAP x 6min: 100m Jog or 30sec cardio of choice 5 Scap Pull-ups + 5 Beat Swings 5 Inch Worms John Wick: Chapter 3- Parabellum (Time) For Time: 4 [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 3 rounds 1min cardio 8 high wall balls 8/8 single leg glute bridge Metcon Metcon (AMRAP – Rounds and Reps) AMRAP [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 30 Jumping Jacks 25′ samson stretch lunges 30 air squats 25′ Banded Monster Walk [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 2 rounds of 1 mins cardio of choice 12 shoulder tap 12 PVC pass through Metcon Metcon (4 Rounds for reps) 8 minutes 30sec max [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General AMRAP 5 minutes 5 Burpees 5 Med ball OH sit ups 5 Med ball squats B. Mobility Banded Lat Stretch 2 x 30-45 [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 3 rounds of 20 Jumping jacks 6/6 DB Deadlifts 6/6 DB Push Press 12 Air Squats 20 Mountain climbers Metcon Metcon (6 Rounds [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 3 rounds 30 second Butt kicks 25′ Walking Lunges + twist 10 Single leg RDL with KB* *holding in opposite [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up EMOM 9minutes A) 40sec Cardio B) 10/10 Single leg RDLs C) 8 broad jumps Metcon Metcon (Time) 8 rounds 1k Bike or 500m Row 15 [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 60 seconds jump rope 30 sec Prayer stretch 60 seconds jump rope 30 sec Prayer stretch B. Mobility Couch stretch [...]