Archives

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 1 Shuttle run 12 Curtsy lunge 3 Shuttle runs 3 Inchworms 6 Shuttle runs 12 Wall balls (25 +25’ = 1 rep) B. [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up EMOM 9minutes A) 8 burpees B) 40 sec glute bridge march C) 12 banded abductions per side Metcon Metcon (Time) For time 100 [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General EMOM 4 1- 45 sec Row/Bike 2- 1 Burpee every 3-7 seconds B. Mobility/Activation 2 sets 10/10 unilateral glute [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 5 rounds of 30sec Skipping Rope 6 scorpion stretch 6 push ups Metcon Metcon (8 Rounds for time) Every 5 minutes for 40minutes [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 3 rounds easy 30 sec Skipping practice 6 Banded Y pulls + 3 OHS 6 Barbell hang muscle snatch 3 Barbell snatch [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 3 rounds 1min cardio 10 Half burpees Metcon Metcon (Time) 6 Rounds 45sec max Step-ups 2×50/35lbs *15sec rest* 45sec max [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 90 second row @ increasing intensity 5 V-ups + 3 Inch worms 5 DB Deadlift + 3 Hang Muscle clean B. [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 3 rounds 8 burpees 25′ walking lunges with twist 25′ death march 8 Bootstrappers Metcon Metcon (AMRAP – [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General EMOM 10 odd- Jump rope 30 seconds even- 7 Ball toss* + 5 broad jumps + 3 burpees** *Wall ball like a push [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General EMOM 6 odd- Row 45 seconds even- 5 plyo box jumps https://www.youtube.com/watch?v=GKfmJGwwKFE B. Activation 3 [...]