The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 rounds
30sec Row or Bike
30 sec Rotating scorpions
B. Specific
1 & 1/4 Bench press
3 x 4 @ ascending
Weightlifting
A: Bench Press (6 x 6 @RPE 7/10
Rest exactly 90 seconds between sets
)
TC: 12 minutes
Score: Weight
Scaling Option
Level 1
6×6 @ 6/10 RPE
Metcon
B: Metcon (Time)
4 rounds for time
400m Run / 500m row
20 DB Step-ups 1×50/35lbs, 24/20”
KG: 22.5/15 KG
TC: 14 min
Score: Time
Scaling Options
Level 1
4 rounds
200m Run / 300m row
10 DB Step-ups @1×25/15
Level 2
4 rounds
400m Run / 500m row
20 DB Step-ups @1×35/25
Extra Accessory
Metcon (Checkmark)
3 sets
60 sec Side plank (R)
60 sec Side Plank (L)
15 Reverse hypers @light