The Gym Lake Highlands – 1-CrossFit
Warm-up
0-12
Warm-up (No Measure)
EMOM x 7 MINUTES
MIN 1: :45 Lateral hops
MIN 2: :45 BB Good Mornings
MIN 3: :45 BB Bent over rows
MIN 4: :45 Tuck ups
MIN 5: :45 BB Shoulder press
MIN 6: :45 Reverse Lunges
MIN 7: :45 Skiers
Strength
12-24
Sumo Deadlift (8-8-8-8)
EVERY 2:00 x 4 SETS
8 Sumo deadlifts
(Score is Weight)
Half the class can start here.
Workout
28-38
100 Calorie bike (Time)
100 Calorie bike
10:00 hard cap
Half the class can start here
Cool Down
5 Min of foam rolling followed by 3-4 min legs up the wall stretch.