Archives

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Row 3mins @ increasing intensity B. Mobility/Activation Front rack bent elbow stretch 2 x/side 5sec contract + [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 1 minute machine 12 Bootstrapperts 1 minute machine 12 Yoga Push-ups 1 minute machine Metcon Metcon (Checkmark) Every 2mins x [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 1:00 min Easy Shuttle runs 15 V-ups 5 Zercher Good mornings B. Mobility Couch stretch 30 seconds/side C. [...]

The Gym Lake Highlands – 1-CrossFit Warm-up 3 Rounds: 1 minute cardio (increase intensity each round) 10 bootstrappers 10 Yoga Push-ups 5 Double Push-up burpees Metcon Metcon (AMRAP – [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 3 rounds 1 min Row @ Easy-Moderate 10 Air squats 5 Med ball push press* 3 scap pull + hollow body [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 3 minutes @easy Machine B. Specific Pull: -3 Clean lift offs (floor to above the knee) -3 clean pulls [...]

The Gym Lake Highlands – 2-PWRHR Warm-up EMOM x 9: Min 1: 30sec Yoga Push-uos Min 2; 30sec Mountain Climbers Min 3: 8-12 Box Jumps Metcon Metcon (Time) 5 Rounds For Time: 16 Renegade Rows [...]

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

The Gym Lake Highlands – 2-PWRHR Warm-up 3 Sets: 45sec bike 10 Ring Rows 10 Push Ups 5 Burpees Primer Primer (Weight) 12min EMOM: Min 1: Strict Press x 3 Reps* Min 2: Strict Ring Dips x 6-8 [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Amrap 5 100m Run 10 wall balls @ light B. Mobility Banded ankle stretch 10 repetitions/side [...]