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The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General EMOM x 6mins Min 1- Arms only row or air bike Min 2- Elevated arch to hollow 10 reps Min 3- Cossack squats 5/5 [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 2 Sets: 30sec Skipping rope 30sec Hold Downward dog 30sec Reverse plank hold 30sec Half Burpees Metcon Metcon (8 Rounds for [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (Time) 4 rounds for time 30 Cal Bike/Row 20 DB Front Rack Lunges 2×35/25lbs 30 Cal Bike/Row 20 [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 3 rounds of 1 min cardio of choice 8/8 Windmills 12 Glute bridge march Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 2 rounds 40s Jumping jacks 10 V-ups 10 Bird dogs 10 Deadbug B. Mobility Elbow plank scap pushes + 2 sec pause [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up EMOM 9minutes A) 40sec Cardio B) 30 Banded good morning C) 10 Tuck jumps Metcon Metcon (Checkmark) 8 rounds (32 Minutes) [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Alternating Tabata -Butt kicks -Seated pike up hold https://www.youtube.com/watch?v=Ae5QigHjK1Y B. Mobility PNF [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 3 rounds of 1min Cardio of choice 10/10 World’s greatest stretch 10 Jumping squats Metcon Metcon (Checkmark) Every 2 [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up N/A Conditioning Conditioning (Distance) Machine of choice Warm-up 10min easy —— 2x 2min @90rpm @75% 2min [...]

The Gym Lake Highlands – 1-CrossFit Warm-up 400m run 2 rounds: – 5 scap Pull-up – 5 scap push up – 5 air squat Yeah … (Time) 800m run 50 pull-ups 100 push-ups 150 air [...]