Archives

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 10-15 Cal Ski 10-15 Cal Bike 10-15 Cal Row B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up 3 Sets: 60 second Cardio of Choice 10 Inch Worms 10 Bootstrappers 10 DB Muscle Snatch (light) Metcon A: Metcon (Time) In [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 2 Rounds 60 Seconds Row/Bike/Run @Easy 5 Back rack elbow rotations 5 Front Squats @ ascending 10 Russian KBS B. [...]

The Gym Lake Highlands – 2-PWRHR Warm-up 2-3 Rounds: 30 Seconds Jump Rope 10 Inch Worms 5 Muscle Cleans 30 Second Plank Metcon Metcon (AMRAP – Rounds and Reps) 40min Amrap: 1000m Row [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Tabata Perform 2 tabata intervals/movement – Air squats – Wall ball toss (push press, no squat) [...]

The Gym Lake Highlands – 2-PWRHR Warm-up 3 Sets: 45sec cardio 12 Banded Lateral Walks 20sec Side Star Plank/side Primer (Checkmark) AMRAP x 12: 8 Strict Press (mod) 8 Strict Pull-Ups 8 [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 2 sets 1 minute Machine 1 minute Banded good mornings B. Mobility PNF lat stretch on floor 10 rep/arm – [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 3 rounds of 30 sec high knees 30 sec Samson lunges 30 sec leg swings 30sec Yoga Push Ups Metcon Metcon (Time) 4 rounds for [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A General Amrap 5 minutes 150m Stiff leg row 5 inchworm push ups 5 Box pike HSPU 5 Beat swings B. Specific 10 box jumps, [...]

The Gym Lake Highlands – 2-PWRHR Warm-up EMOM x 9: Min 1: 10 Ring Rows + 5 Push Ups Min 2: 10 Wallballs Min 3: 45sec Cardio Metcon Metcon (Time) For Time: 2mile Run Rest 5mins Into a [...]