Archives

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 3 sets 1 min Easy shuttle runs 10 Band Rows, standing 10 Band Chest press, standing [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up EMOM 9minutes 1- 40 sec single unders 2- 8 inch worms 3- 15 banded pull over Metcon Metcon (4 Rounds for time) 4 rounds 800m [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 3 sets 40 second Row 10 Banded Good Mornings 5 Scap pulls + 3 Beat swings B. Mobility Prone floor angel 5 reps, [...]

The Gym Lake Highlands – 2-PWRHR Warm-up EMOM x 15 Min 1: 6 Complexes (Jump Squat + Jump Lunge R + Jump Lunge L) Min 2: 12 Alt. Kb Snatch from the floor Min 3: Bike 10-12 cals (aim for [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 30 Jumping Jacks 25′ samson stretch lunges 30 air squats 25′ Banded Monster Walk [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 3 minutes Machine 10 prone Y’s 10 prone W’s 10 prone snow angels Metcon Metcon (Time) 2 Rounds for time 50 Wall [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 3 Min Row @ The last 5 seconds of Every 30 seconds: Sprint 5 seconds B. Mobility PNF Pigeon Stretch 5 seconds [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 3 sets 12 In and out squats 10 Wall balls 5 push-ups B. Mobility Quadruped rear shoulder stretch 45 sec/side [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 2 sets 30 seconds Row @Low intensity 10 Empty bar thrusters 30 sec row @ moderate intensity 5 Jumping pull ups [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 3 rounds 25′ bear crawl 30 sec hold bottom of squat 1 minute Cardio Metcon Metcon (Time) 5 Rounds for time 400m Run 40 [...]