The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
AMRAP 5 @ very easy
1 min machine
10 inchworm push ups
10 beat swings
10 air squats
B. Mobility
Banded wrist rocks
2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds
https://www.facebook.com/SquatUniversity/videos/1240319159401488/?v=1240319159401488
C. Activation
Bench press ramp up
3 sets
5 bench press
5 Pause ring rows
Weightlifting
Weightlifting (Weight)
4 sets
5 Weighted Strict pull ups
10 Bench press @ 65-67%
Score: Weight on bench press
TC: 15 minutes
Scaling Options
Level 1
3 Banded strict pull ups
6 Bench press/Floor press
Level 2
5 strict pull ups
10 bench press @ 65-67%
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
RX+
“Mary”
5 HSPU
10 Pistols
15 Pull ups
Score: Rounds & Reps
TC: 20
KG: N/A
Scaling Options
Level 1
5 Ring rows
7 Assisted push ups
10 Air squats
Level 2
3 pull ups/Jumping pull ups
7 Push ups
15 Air squats
RX
5 Strict CTB
10 Strict HSPU
20 Pistols