The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
EMOM 4
Odd: Bike/Row
Even: 1 Burpee every 3,5,7 sec
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Drills + Activation
3 sets
5-7 Kip Swings/Pull Ups/ Chest to Bars
6 Wall balls
5-7 TTB to target drill
Metcon
Metcon (Time)
2 rounds for time
30 CTB
60 Double-unders
60 Wallball 20/14 lbs
30 TTB
60 Double-unders
KG: 9/7 KG
TC: 28 min
Score: Time
Scaling Options
Level 1
2 rounds
30 Jumping Pull Up
40 Single unders
40 Wallball @14/10 lbs
30 Hanging Knee Raise
40 Single unders
Level 2
2 rounds
30 Pull Ups
40 Double unders
60 Wallball @16/10 lbs
30 Toes to eye level
40 Double unders