The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
5/5 Single DB Upright Row
10 Single DB Russian Swing
10 V-ups or 10 Tuck-ups
10 Plate Presses or 5/5 DB Strict Press
10 OH Plate Lunges or 10 DB Front Rack Lunges
Strength
Metcon (Weight)
3 SETS
15 DB Upright Row
15 Single DB Overhead Tricep Extension
15 DB Bent Over Rows
(Score is Weight)
Workout
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – :45 Max Up-Downs
MIN 2 – 8 DB Renegade Row
(No Measure)