Archives

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 30 sec Easy Row or Bike 15 Pause Air squats 30 sec Moderate Row or Bike 10 Curtsy lunges 30 sec Hard Row or [...]

The Gym Lake Highlands – 2-PWRHR Warm-up EMOM x 9: Min 1: 40sec Ez Bike Min 2: 10 Bootstrappers Min 3: 10/10 Lateral Box Step Ups A: Primer (No Measure) 4 Sets: 400m-300m-200m-100m Run [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 1 minute row/bike/run 20 sec broad jumps 1 minute row/bike/run 20 sec banded good morning 1 minute row/bike/run Metcon Metcon [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. Specific Bench Press Activation 3 rounds 10 cal Assault bike 10 Partner Med ball chest passes 10 Horizontal plate [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up 3 rounds @ increasing intensity 20 sec bike 20 sec Walking lunges 20 sec hang muscle cleans 20 sec bootstrappers Metcon A: [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 3 min Machine @ Easy-mod-Hard B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm [...]

The Gym Lake Highlands – 2-PWRHR Warm-up 8min EZ Pace: 200m Jog 5 Inch Worms 5 BootStrappers 5 Scap Pull ups 30sec Shoulder Ext. Bridge Workout Peyton (AMRAP – Rounds) Complete as [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Bike/Row 5 mins @Increasing intensity At the top of every min: 10 sec of pause air squats B. Mobility Lateral [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 3 rounds of 200m row 10 Inch Worms 5/5 World’s Greatest Stretch 5 Yoga Push Ups Metcon Metcon (4 Rounds for time) Every 8 [...]