The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
50 Singles
15 DB Bent Over Rows
15 Single DB Strict Press
10 Mt Climbers
Strength
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – :45 Alt. Hammer Curls
MIN 2 – :45 DB Floor Press
MIN 3 – :45 Hollow Body Flutter Kicks
(Score is Reps)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
40 Double unders
20 Burpees
40 Double unders
10 Pull-ups or 10 Bent over row (95/65)
(Score is Time)
Scale for DU: 60 Singles, 150m Row