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. Activation
2 sets
6/6 Single leg, Dual DB, RDL
8 Alternating Unweighted step ups
Agility
Agility Drills (Checkmark)
Icky Shuffle, 3 point
Icky Shuffle, 4 point
Hop Scotch
Lateral high knees
Forward shuffle
TC: 15 minutes
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Metcon
Metcon (Time)
For time
100 Alternating DB Step-up overs 2×50/35 lbs + 24/20”
Every 2 minutes, Perform
10/8 Cal row
TC: 16 minutes
Score:
KG: 25/15
Scaling Options
Beginner
75 Step up overs, unweighted @ 20″
8/6 Cal row
Intermediate
100 Alternating DB Step-up overs @2×35/25lbs
10/8 Cal row
Extra Accessory
Accessory (Checkmark)
Iso dynamic Bent over lateral raise
3 x 15/15
Alternate sides every 5 reps until you accumulate all 30 reps for the set