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The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility Foam roller wall slide 10 repetition slow and controlled [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led A. Weights (No Measure) EMOM x 12 1 – 3 Barbell Power Cleans Building 2 – Max Strict Pull-ups or Ring [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Snatch Activation 3 Snatch deadlift 3 Tall snatch high pull 3 Tall muscle snatch 3 Overhead squat [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 minutes 5 Burpees to 6″ Target 5 Push-ups 5 Abmat [...]

The Gym Lake Highlands – 1-CrossFit A. Warmup (No Measure) Coach Led Filthy Fifty (Time) For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility PNF elevated Pigeon stretch 5 repetitions/side – 5 seconds contraction, pushing [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon A. Metcon (8 Rounds for reps) 8 Sets: 2:30 min on/1 Min off 10 Burpee Box Jump Overs (24/20) 15 Cal Row Max [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led A. Weights (Checkmark) EMOM x 12 1 – 3 DB Press + 6 DB Push Press + Max DB Push Jerk 2 – :30 Wall Sit 3 [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility Barbell Trap smash 1 x 30-40 secs/side (moving arm) https://youtu.be/8DQQJpTlYG8 C. [...]