The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 Rounds
30 sec Jumping Jack
30 sec Down & ups
30 air squats
10 Rotating scorpions
10 Full squat T spine rotations
10 Alternating high box step ups
B. Specific
3 rounds @ ascending intensity
3 box Jumps
7 Wall balls
7 Deadlifts
3 Bar facing burpees
100m Row @ 2K pace
Metcon
Metcon (Time)
3 rounds for time
15 Burpee Box Jumps (30″/24″)
42 Wall Balls 20/14 lbs
Rest 3 minutes
3 rounds of
21 Deadlifts 225/155lbs
21 Bar facing burpees
Rest 3 minutes
2k Row for time
KG: 9/6, 100/70 KG
TC: 36 min
Score: Total Time
Scaling Options
Level 1
15 Plate Hops
30 Wallballs @ 14/10 lbs
15 Deadlifts @ 95/65
12 burpees
1km Row for time
Level 2
15 Burpee Box jump over @ 24/20”
42 Wallballs @ 14/10 lbs
21 Deadlifts @ 135/95
21 Bar facing burpees
1,500m Row for time