Archives

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 20 Cal Machine then 3 sets 12 banded Y’s 12 banded lat pull down then 20 cal Machine Metcon Metcon (AMRAP – [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 2 sets 30sec Bike/Row/Ski/100m Run 5 btn press 10 Banded pull aparts B. Mobility Banded wall slides 7-10 reps [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 3 rounds 50′ Shuttle Run 10 sec ankle stretch right 10 sec ankle stretch left 20 sec glute bridge hold Metcon Metcon (9 [...]

The Gym Lake Highlands – 1-CrossFit Warm-up A. General EMOM 4 Odd: Bike/Row Even: 1 Burpee every 3,5,7 sec B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 1 min Row @ increasing intensity 30 sec deep squat T spine rotations 30 sec tall box jumps B. Specific 3 sets [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up EMOM 6 minutes odd: 45 sec row/bike/run even: 20 twisted mountain climbers + 20 jumping jack Metcon Metcon (Time) For Time [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 3 sets 30 second Row @ increasing intensity 5 scap pulls + 7 Beat swings 25’ Lunge + twist B. Specific Bar mu 3 [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 20 Cal row/bike then 2 sets 10 ring rows 6 Goblet Squats 10/10 World’s Greatest Stretch then 10 calories Metcon Metcon [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 3mins Row or Bike @increasing intensity on each min B. Mobility World’s Greatest Stretch 10 reps/side C. [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 5 minutes row/bike/run @easy every 60 sec stop and perform 5 wall balls Metcon Metcon (6 Rounds for time) E7MOM x6 20 [...]