Archives

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 2 sets 60sec Row/Bike 7/7 Single leg RDL with db 10 single arm db thrusters B. Mobility PNF banded lat stretch [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 2 rounds Row 250m / Jog 200m 10 Hanging strict knee raises B. Mobility Mini band wall slide ( no foam roller [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 1k Row/Bike 30 glute bridge march 500m Row/Bike Metcon Metcon (Time) For time 50-40-30-20-10 Box jump overs 24/20″ Cal [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 2 sets 3 Inchworms 10 rotating scorpions 5 Deep squat T spine rotations 10 air squats B. Activation 10/10 [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 2 rounds 1min machine 20 sec broad jumps 30 sec hollow rock Metcon Metcon (11 Rounds for time) Every 5minutes x 8 20KBFront [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 3 minutes on machine of your choice 10 Deep squat T spine rotations 10 Rotating scorpions 10 Quad pull steps [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up EMOM 9minutes 1- 40 double unders 2-8 high wall balls 3- 6 side step up per leg Metcon Metcon (Time) 15 Rounds for time 3 [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 2-3 rnds 30 sec jump rope 10 Beat swings 10 Plate deadlift 10 Lunges Gymnastics Gymnastics Pulling (Weight) [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 3 rounds 200m Run 50′ bear crawl 12 facing floor Y’s Metcon Metcon (Distance) Cardio Machine of choice for max [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 60sec Jumping Jacks 10 Wallball Squats 60 sec Glute bridge march 10 Wall Ball Tosses 60 sec up Downs 10 Wall [...]