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The Gym Lake Highlands – CrossFit
A. Dead Cindy on the Run (Time)
For Time:
400m Run
+
5 Rounds:
3 Deadlifts (185/125)
5 Pullups
10 Pushups
15 Air Squats
+
400m Run
+
3 Rounds:
3 Deadlifts (185/125)
5 Pullups
10 Pushups
15 Air Squats
+
400m Run
+
1 Round:
3 Deadlifts (185/125)
5 Pullups
10 Pushups
15 Air Squats
+
400m Run
TC: 31 Minutes
RX+: 255/165
-coaches should watch for full range of motion:
—pull-up: chin is clearly above the bar and arms are fully extended at the bottom of the rep
—push-up: hips, nips and quads at the ground at the bottom, elbows fully locked out at the top
—air squat: hip crease below knee crease at the bottom and knees locked out with shoulders over hips at the top
B. Accessory (Checkmark)
2-3 Sets:
5/5 Heavy Alt Hammer Curls
10 Standing Tricep Extension