The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
3:00 Row or bike
2x of
10 Band shoulder series
15 Sit-ups or tuck ups
10 1/4 burpees
– Band shoulder series: https://www.instagram.com/p/CGkRdJrn_Rt/?utm_source=ig_web_copy_link
Strength
Front Squat (3×5)
Every 2:00 x 3
5 Front Squats. Weight stays the same for all three sets. Weight should be heavy.
(Score is Weight)
Workout
Metcon (Time)
12 ROUNDS FOR TIME
10 Wall Balls (20/14)|(14/10)
20 Double Unders
(Score is Time)
15:00 time cap
DU scale: 30 Singles + 2 burpees
Finisher
Metcon (No Measure)
– Collect :60 hanging from the rig
– Spend 2:00 working on T-spine mobility.
T-spine stretch: – https://www.instagram.com/p/CIJ8j4fg0g7/?utm_source=ig_web_copy_link