Archives

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 [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 3 rounds 30sec Row or Bike 30 sec Rotating scorpions B. Specific 1 & 1/4 Bench press 3 x 4 @ ascending [...]

The Gym Lake Highlands – 2-PWRHR Warm-up 3 Rounds of Increasing Effort 60sec Cardio of Choice 10 Double Push Up Burpee 10 Lunge+Lunge+ Air Squat Primer (Weight) EMOM x10 Min 1: Lateral Box [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 2 rounds 1min Row/Bike/Run 3-5 Inch worms B. Specific 2 sets 3-5 reps on each movement Metcon A: Barbara Ann (5 [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 2 rounds of 30 mountain climbers 10 air squats 30 jumping jacks 10 KB deadlift Metcon Metcon (5 Rounds for reps) 5 rounds 3 [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 3 rounds 10/8 cal Row/Bike or 200m Run @Easy 10 Muscle Snatch 10 Scorpions B. Mobility World greatest stretch 2 [...]

The Gym Lake Highlands – 2-PWRHR Warm-up EMOM x 9 1: 45sec cardio 2: 45sec Bootstrappers 3: 45sec Alt. Scorpions Primer Bike 12mins *Every 3 mins (mins 3-6-9-12) perform: 8 Ring Rows with [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 60sec Row/Bike/Run@ easy 30sec Banded sidewalks (15sec/side) 60sec Row/Bike/Run @ Moderate 30sec Pause Air [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 3 rounds of 1min Cardio of choice 10 burpees 10 alternating scorpions Metcon Metcon (5 Rounds for reps) Every 3 minutes x15 [...]