Archives

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 3 rounds 1 min Row or Bike 30 seconds round 1: Inch worms round 2: Shoulder Extension Bridge round 3: Reverse [...]

The Gym Lake Highlands – 2-PWRHR Warm-up 3 Rounds: 30sec Wall Sit 10 Seated Banded Rows 10 Glute Bridges 30sec Bike (Mod Pace) Workout Primer (No Measure) EMOM x 12: Min 1: 8-10 Back Squat [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 60sec Row/Bike 7/7 Single leg Snatch RDL with empty bar 10 Rotating T spine squats B. Specific 2 sets 3-5 [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up EMOM 9minutes A) 8 burpees B) 40 sec glute bridge march C) 12 Bootstrappers Metcon Metcon (AMRAP – Rounds and Reps) [...]

The Gym Lake Highlands – 2-PWRHR Warm-up 3 Rounds 10 Banded Glute Bridges 30 sec Plank 30 sec Hollow Body Hold 10m Walking Lunge Metcon 4 Rounds @ steady pace: 8 Deadlifts (mod) 6 Strict [...]

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 – 1-CrossFit View Public Whiteboard Warm-up A. General 6mins Row @top of every 2 mins: 5 Banded rows + 10 Good Mornings B. Mobility Single leg deficit calf raise 30 [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 2 minutes Machine 10 box jumps step down 1 minute machine 20 box jump step down 2 minutes machine Metcon Metcon (Checkmark) [...]

The Gym Lake Highlands – 1-CrossFit Warm-up AMRAP x 8: 10 cal row 10 Inch Worms 10 SA Hammer Curl to Press 5 Jump Squats Metcon Metcon (Time) For Time: 21-15-9 Burpees DB Hang Snatch [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 3min Row or Bike @increasing intensity on each min B. Mobility Quadruped lat stretch 60 total seconds, switch [...]