The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of
10 Skaters
10 Push-ups
10 Prisoner good mornings
(Steady pace, nasal breathing only)
2x of
6 Skiers
6 Hindu push-ups w reach across (in down dog reach right hand to left foot and vice versa, both hands each rep)
6 V rolls
Strength
Deadlift (10-8-8)
10-8-8*
Deadlift
*Build to a Moderate weight.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
1 Mile Run
30 Deadlifts (185/135)|(135/95)
800m Run
15 Deadlifts
(Score is Time)
Optional Finisher
Metcon (AMRAP – Reps)
ALTERNATING TABATA*
MOVT 1 – Single DB Waiter Curls
MOVT 2 – Hollow Body Flutter Kicks
*8 Sets EACH. Alternate Movements Every Set for a Total of 8:00 of Work.
(Score is Reps)