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The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 3 min Row @ increasing intensity B. Mobility Prayer stretch 5 deep breaths [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 2 rounds of 30 mountain climbers 10 air squats 30 jumping jack 10 KB deadlift Metcon Metcon (9 Rounds for reps) 9 rounds 1min [...]

The Gym Lake Highlands – 2-PWRHR Warm-up Every 3mins x 4: 45sec Cardio (mod) 12 Alt. DB Snatches 12 Alt. Curtsy Squats Metcon Metcon (Weight) EMOM x 12 Min 1: 8-6-4-2Back Squats* Min 2: 5-7 [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 1 min row or bike @easy 10 Inchworms 45 sec row or bike @mod 10 banded pull aparts 30 sec row or bike @hard 10 [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up EMOM 9minutes A) 40 sec Machine B) 40 sec broad jump C) 40 sec Run Metcon Metcon (12 Rounds for time) 12rounds Every 3 [...]

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 2 rounds 200m Run 30sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA 5 KB Deadlifts + 5 Russian KB swings [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 2 sets 30 seconds single unders 4/4 Shrimp squats or Cossack squats 30 seconds double unders 10 V-ups 30 [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 3 rounds 1min Cardio machine 8 Single DB Strict Press 20 Banded pull aparts Metcon Metcon (Time) For time 50-40-30-20-10 DB [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 60sec Row 30sec Banded OH Squat 30sec World’s greatest stretch (15sec/side) B. Mobility PNF lat stretch [...]