The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
General
B. Specific
2 sets
-5 Front rack elbow rotations
-5 Tempo Front squats @5s down
-3-5 Jump Squats
Weightlifting
Weightlifting (Weight)
Front squat 1 & 1/4
6 x 1 @ ascending
No Bouncing
TC: 15 min
Score: Weight
Scaling Options
Beginner
6 x 2 Front Squats
Intermediate & Perform
As written
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Metcon
Metcon (Time)
2 rounds for time
75 Wall balls 20/14 lbs
50 TTB
TC: 15 minutes
Score: Time
KG: 9/6
Scaling Options
Beginner
50 Wall balls @ 12/10lbs
35 Abmat situps
Intermediate L1
75 Wall balls @ 14/12 lbs
50 Swinging leg raises
Intermediate L2
75 wall balls @ 14/12 lbs
25 TTB