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The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led Weightlifting Snatch (3-3-3-2-2-2-1-1-1 Lift every 1:30 3 Snatches @ 75-80% 2 Snatches @ [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (Time) For Time: 100 Cal Row 80 Kettle Bell Swings 60 Burpees to a 6″ Target 40 Push-ups 20 [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility Elevated Banded ankle rocks 2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon A. EMOM (No Measure) EMOM x 10 1 – 5 BB Back Squat Building OR DB Front Squats 2 – :35 HS Hold [...]

The Gym Lake Highlands – 1-CrossFit A. AMRAP 15 (AMRAP – Rounds and Reps) With a Partner, you go/I go 12/10 Cal Row 8 Burpee Box Jump Overs 6 Toes 2 Bar Rest 4 Minutes B. AMRAP 15 [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (8 Rounds for reps) 8 rounds 50sec ON /10sec OFF Air squats Calories Sit-ups Med Ball Cleans 20/14lbs [...]

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 View Public Whiteboard Warm-up A. General Coach Led B. Mobility Prone PVC shoulder dislocates 10 reps https://youtu.be/JEWmoIwYUb0 C. Specific Prep 3-5 [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon A. EMOM (Weight) EMOM Alternating x 10 1 – 10 Toes 2 Bar 2 – 5 BB Thrusters or 10 DB Thrusters [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility 90/90 Hip stretch 30s/side C. Specific Part B 5 Clean first pulls 5 Low hang clean pulls [...]