The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
Warm-up #2:
500m row/400m run
Then 2x each side w/ lite-mod KB or DB:
5 SA/SL deadlift
5 SA KB/DB swing
5 upright row
5 strict press
5 front squat
(All one side before switching arms)
Workout
Metcon (Time)
Complete for time:
10/8 Cal bike
15/12 Cal Row
200m Run
15/12 Cal bike
20/16 Cal row
400m Run
20/16 Cal Bike
25/21 Cal Row
600m Run
Rest :60 between each element
Finisher
Metcon (No Measure)
8x Hollow hold
:14 on/:16 off