The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
60 sec Bike/Row/@easy
30/30 sec couch stretch
45 sec Bike/Row/@mod
15 Russian KB swings
30 sec Bike/Row/@hard
12 Alternating curtsy lunges
B. Mobility
Iron Cross Stretch
60sec
https://youtu.be/7T9Xo5cYuP0
Power
Power (Checkmark)
4 sets of
5 Plate G2OH + 50′ Broad jumps
Rest 60 seconds between sets
Scaling Options
Level 1
5 G2OH + 5 vertical jumps
Metcon
Metcon (AMRAP – Reps)
3 rounds
TABATA Shuttle run (25/25′)
TABATA KB swings 24/16 Kg
TC: 24 minutes
Score: Reps*
*Each 50’ is a rep on the run
Scaling Options
Level 1
2 rounds
Bike/Ski/Row/Shuttle run (25′)
KB swings @ russian
Extra Accessory
Core (Checkmark)
Hollow Body Rocks
3 x 30-50 reps