Announcements
Starting 19 June, we will have 1 midday class at Noon! MWF – CrossFit; T/TH – PowerHour
The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Specific Drills
Row-
50m Legs only
50m Legs + hips
50m Hips + arms only
100m Full stroke
Run-
20 Seated Arm action: https://youtu.be/XiES8Mygfj4
50’ A skips x 3
50’ Butt kicks x 3 https://youtu.be/xRjl6d9mtCo
B2. Specific Ramp up
3 sets
5 Bench press @ ascending
Row 200m @ ascending speed
Run 200m @ ascending speed
Metcon
Metcon (Time)
4 rounds for time
500m Row
400m Run
10 Bench press 185/125lbs
Score: Time
TC: 25 min
KG: 84/50
Scaling Options
Beginner
Row 300m
Run 200m
6 DB Floor Press @ 35/20lbs
Intermediate
Row 500m
Run 400m
10 Bench press @ 135/95lbs