Archives

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 3 sets 12 ring rows 12 10 Yoga Push Ups 6/6 World’s Greatest Stretch 2min cardio of choice Metcon Metcon (10 Rounds for [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 2 sets 5/5 World’s greatest stretch 7 muscle clean, no hook grip no contact 3 Tall cleans B. Mobility B1. [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up EMOM 9minutes 1- 45sec machine of choice 2- 30 sec hanging hold 3- 20 toe taps Metcon Metcon (Checkmark) EMOM 9 minutes 14/10 [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 2min Bike/Row/Run -Increase intensity every 30 seconds B. Activation 2 sets -5/5 Banded Y pulls -7 Tall [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up EMOM 9minutes 1- 40 sec air squats 2- 30 plank shoulder taps 3- 14 glute bridge walk Metcon Metcon (Time) 10rounds For Time: [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 45 seconds Row/Bike/Run/@mod-hard 10 Alternating 90/90 hip rotations* 7 Jumping air squats * [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 1 minute machine 12 hollow body rocks 1 minute machine 12 walking lunges 1 minute machine Metcon Metcon (8 Rounds for [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General “Rowling” -Athletes get in pairs and take turns on the rower getting the meters to stop as close to 100m as [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Tabata- 2 intervals on each movement 20 sec on/10 sec off -run/row -Single leg, single arm DB RDL *Alternate [...]

The Gym Lake Highlands – 1-CrossFit Warm-up A. General 3 Rounds: 1min Jump Rope 6 Inch Worms 6 Plank to downward dog 6 BTN Snatch Grip Push Press (PVC or Empty Bar) B. Specific 2-3 Rounds [...]