Archives

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (3 Rounds for reps) 3 sets of 2mins per station – Double Unders – Wall Ball Shots (20/14) [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility PNF Front rack mobility 5 reps per side -contract 3sec -stretch 3sec [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led A. Weightlifting (Weight) EMOM x 10 1 – 5 BB Shoulder Press Building 2 – Max Toes to Bar**Max toes to [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility Seated T-spine extension 2-3 set of 5 deep breaths Try to reach more ROM every time you [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 23 50 Cal Row or Bike 40 Thrusters (75/55) 30 Single DB Box [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg [...]

The Gym Lake Highlands – 1-CrossFit A. Warmup (No Measure) Coach Led B. Metcon (Time) For time, with a partner: 2000m Row or Bike Buy in –then– 3 Rounds: 21 Deadlifts (115/80) [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (Time) 32 rounds for time 1 Wall walk 2 DB Push Press 2×50/35lbs 3 Up Downs (No Push-up Burpee) [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 3 sets 20 sec Machine progressively harder 25/25’ Overhead KB Carry B. Specific Prayer stretch with foam roller [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Weighting (Weight) EMOM x 10 1 – Deadlift (5-5-3-3-1) 2 – :30 Wall Sit Deadlift Metcon Metcon (Time) 5 [...]