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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 [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility World greatest stretch 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C. [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (Checkmark) EMOM x 40 1 – 16/13 Cal Row 2 – 10 DB Squat Clean (2×40/30) 3 – [...]

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 Weightlifting EMOM (Weight) EMOM x 10 1 – 5 Barbell Back Squats Building 2 – 12-16 Alternating Bird [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility Barbell Elbow rotations 10 reps total C. Specific Clean + Jerk Warmup Weightlifting Clean [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (Time) Run, 800 m or 1000m Row — then — 4 rounds of: 10 Burpee Box Jump Overs 24/20 15 [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – [...]

The Gym Lake Highlands – 1-CrossFit A. Warmup (No Measure) Coach Led B. Metcon I – The Start (Distance) For Total Distance 11 Minute Row E2MOM 35 Double Unders Rest 4 Minutes50 Single [...]