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The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General AMRAP 6mins 10 Air Squats 10 Push Ups 10 Ring Rows 100m Jog B. Mobility Tall kneeling banded Shoulder internal [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up EMOM 9minutes A) 40 sec Machine B) 40 sec Glute Bridge Walkouts C) 40 sec Bootstrappers Metcon Metcon (Checkmark) EMOM [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General EMOM 6 odd- 40 seconds jump rope even- 5 burpees + 6 step ups B. Mobility Front Rack elbow rotations 10/10reps [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 20 Cal row/bike 2 sets 10 band pull apart 6 Burpees 5-5 world’s greatest stretch Metcon Metcon (Time) AMRAP 15mins 21 [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 2 rnds 400m Run 10 inchworm push ups 10 Lateral Box Step Ups B. Specific 3x 3 SLOW Push Ups 10 Empty bar RDL 3 [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 60sec Row/Bike/Run @ easy 30sec Banded good mornings 45sec Row/Bike/Run@ Moderate 30sec Banded T pull aparts [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up AMRAP 6 minutes (Easy) 10 Calories machine of choice 8/8 Hip C.A.R’s 10/10 world’s greatest stretch Metcon Metcon [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 3min Row or Bike @increasing intensity B. Mobility PVC shoulder dislocate 10-12 Repetitions [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm up (No Measure) 3 rounds 200m Run 20 reverse lunges Metcon Metcon (Time) 11 rounds 11 Wall balls 20/14lbs 11 Burpees 45sec [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 2 sets 1 min Single-unders 30 sec double-unders or Triple-unders 5-7 TTB timing drill B. Specific 3 sets 5 Beat [...]