The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
3:00 bike or row
2x of
8-10 Band shoulder series
5 Tempo overhead squats w band (3211)
4 World’s greatest stretch
Band shoulder series: https://www.instagram.com/p/CGkRdJrn_Rt/?utm_source=ig_web_copy_link
Strength
Metcon (Weight)
3-4 SETS*
6/6 Single Leg Barbell RDL
6/6 Front Rack Barbell Reverse Lunges
*Keep weight light.
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 14 MINUTES*
MIN 1 – 6 Deadlifts (Athlete Choice)
MIN 2 – 12 Burpees Over Bar
*Stay at same weight for first 4 sets, moderate-heavy. Option to increase last 3 sets each round.
(Score is Weight)