The Gym Lake Highlands – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
5 Push-up to Pike-up
10 Bootstrap Stretches
10 Alt. Spiderman Lunges
10 T-spine Rotations
Into…
EMOM x 6:00
:30 On/ :30 Off
Min 1 – Row (Easy)
Min 2 – Wall Squats
Min 3 – Row (Moderate)
Min 4 – Cossack Squats
Min 5 – Row (Hard)
Min 6 – Back Squats w/ empty bar
Strength
Back Squat (3-3-3-3-3)
3-3-3-3-3
Back Squat*
*Start moderate and build to heaviest set of 3.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
13 Back Squats (155/105)|(115/75)*
350/300 Row
*Squat can come from ground or rack.
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:30 Foam Rolling Quad / IT (L)
2:30 Foam Rolling Quad / IT (R)
(No Measure)