Archives

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warmup (Checkmark) A. General Continuous Tabata *2 intervals per movement -Bike,or Row -Beat swings -Scap pulls -Hanging Leg [...]

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

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 3 rounds @increasing intensity on each round 1 minute Row or Bike 25’ Bear Crawl (There is no movement at all [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 3 rounds 30 sec Row or Bike 30 sec: Rd 1: Inch worms Rd 2: Air squats Rd 3: push-up to downward dog B. Specific [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 2 min Row @ increasing intensity B. Mobility Goblet Squat + ankle shift 10/side [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up AMRAP 6 minutes 20 banded pull throughs 20 banded good mornings 20 banded pull aparts Metcon Metcon (Time) For time 100 DB [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 90 second single unders 10 Alternating Deadbugs 60 second double unders 10 Alternating bird dogs 30 seconds [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up EMOM 9minutes 1- 40 sec mountain climbers 2-12 wall balls 3- 12-12 single leg glute bridge Metcon Metcon (4 Rounds for time) [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 2 rnds Row 1 min 12 RDL 9 Hang Muscle clean 6 Strict press Empty Bar B. Specific Banded OH Squat 3 x 7 reps [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 3 rounds 200m Run 20 total Cossack Squats 10 Yoga Push Ups Metcon Metcon (Time) 5 rounds 500m Row/1K Bike 20 Pistol squats or [...]