The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 rounds
1min Row/Bike/Run
5 Scapular C.A.R’s
B. Specific
3-5 reps on each movement
Metcon
John Wick (Time)
For Time:
800m Run
-30 Pull-ups
-60 Push-ups
-90 Air Squats
400m Run
-20 Pull-ups
-40 Push-ups
-60 Air Squats
200m Run
-10 Pull-ups
-20 Push-ups
-30 Air Squats
*20/14# vest for RX+