The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
Split stance Banded T spine rotation
10/10
https://www.youtube.com/watch?v=SuqhXjFdU-Q
C. Specific
6 Stiff leg deadlifts
6 Deadlifts
3 Hang muscle clean
3 Hang power clean
6 Front Squats
Metcon
Metcon (Weight)
5 Rounds for time
12 Deadlifts
9 Hang cleans
6 Front squats
20 Box Jumps 24/20″
@ as heavy as you can for unbroken sets on the barbell
TC: 20 minutes
Score: Weight on the barbell
Scaling options
Beginner
Load @ technical weight
20 Plate/box jumps @ 4-16″
Intermediate
As written
Extra Accessory
Core (Checkmark)
3 sets
7 Strict TTB
10/10 Single leg RDL