The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
AMRAP 6mins
10 Air Squats
10 Push Ups
10 Ring Rows
100m Jog
B. Mobility
Tall kneeling banded Shoulder internal rotation stretch
10 reps/side
https://youtu.be/ThluzxR0SBw
C. Specific
3 sets
2-4 Bench press @ ascending
4-6 Butterfly or kipping pull-ups
Weightlifting
A: Bench Press (2 RM)
TC: 15 minutes
Scaling options
Level 1:
6 x 2 @ accross
Metcon
B: Metcon (Time)
5 rounds for time
15 Wall balls 20/14lbs
15 CTB
TC: 10 minutes
KG: 9/7 kg
Scaling Options
Level 1
5 rounds
15 Wall balls @ 12/10lbs
10 Jumping pull ups
Level 2
5 rounds
15 Wall balls @ 14/12lbs
15 Jumping C2B / 10 Pull ups