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The Open Starts 29 February!
The Gym Lake Highlands – 1-CrossFit
A. Gymnastics Skill Work/Abs (Checkmark)
3 Sets, Start a new set every 3 minutes:
Toes 2 Bar Drop Set, AMRAP -1 of:
Kipping Toes to Bar
Strict Knees to Elbow
V-Ups
Tuck Ups
Hollow Hold
-Rest ~10 seconds between each movement
-Start with your hardest movement and progress down.
-If you do not have toes to bar progress: Kipping Knee Raises -→ Dead hang knee raises -→ V-ups…..
-Record your progression in notes
Rest a least 5 minutes between the last set and starting metcon
B. Metcon (Time)
7 Rounds for Time:
10 Toes to Bar
30 Double Unders
TIME CAP: 13 minutes
-Scale T2B to Kipping Hanging Knee Raises
-Scale Double Unders to 50 Single Unders
-You’re going into this workout tired, break up the toes to bar early. Avoid having to go to singles.
C. Recovery Run (Time)
Rest exactly 2 minutes after you finish the metcon and then
Run 1000m for Time