The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Plate/DB/Med ball G2OH
:30 Plate/DB/Med ball OH Hold
25 Plate Hops
5 Push-up to Pike
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 10 DB Bench or floor Press
MIN 2 – 10-15 Diamond Push-ups
MIN 3 – :30 Wall Walk Hold or HS Hold
-Short Rest b/t Each Set-
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
AMRAP x 6 MINUTES
15 DB Bench or floor Press
15 Sit-ups
(Score is Reps)
-2:00 Rest-
AMRAP x 6 MINUTES
100m Run
7 Burpees
10 Alt DB Snatch
(Score is Reps)