The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Amrap 5
100m Run
10 wall balls @ light
B. Mobility
Banded ankle stretch
10 repetitions/side
https://www.youtube.com/watch?v=g2iCns6dTnI
C. Specific
2 sets
10/10 Banded sidewalks
7/7 single leg glute bridge
5 jumping back squat @4sec down
Weightlifting
Metcon
A: Back Squat (3 x 10 @55-60%
Rest 2-3 minutes between sets)
TC: 12 min
Score: Weight
Scaling Options
Level 1
3x 10 @ controlled weight across
B: Metcon (Time)
5 rounds for time
400m Run
30 Air Squats
TC: 21 min
Score: Time
Scaling Options
Level 1
5 rounds
200m Run
20 Air Squats