The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
20 Mountain Climbers
10 Alt. DB Strict Press
20 Mountain Climbers
10 Step-ups or Lunges
20 Mountain Climbers
10 DB Goblet Squats
Strength
Metcon (No Measure)
3 SETS
10/10 DBL DB Split Squats (Suitcase)
12 Alt. DB Strict Press*
1:00 EZ Row
*Both DB held in front, alternate pressing arms for 12 reps.
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 16 MINUTES*
4 DB Front Squats (35/20)
3 DB Box Step Over (20)
2 DB Thrusters
1 DB Devils Press
*Partner 1 completes one full round while Partner 2 rests. Then switch roles.
(Score is Rounds + Reps)
Everyone works in his/her own zone, no sharing equipment.