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The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up AMRAP 6 minutes 2 wall walks 20 high knees 20 butt kick 10 soldier kick Metcon Metcon (AMRAP – Rounds and Reps) AMRAP [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 2 rounds @increasing intensity on each round 2 minutes Row or Bike 10 Scorpions 10 beat swings B. Specific 5-7 [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up EMOM 9minutes 1- 40 sec air squats 2- 30 plank shoulder taps 3- 14 glute bridge walk Metcon Metcon (Time) 10 Rounds For Time: [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 2 sets 30sec Row/Bike 5 RDL @empty bar 10 Rotating T spine squat https://youtu.be/ue3M_kDdX3 4 B1. Specific [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 3 rounds 200m Run 50′ bear crawl 15 prone floor angels Metcon Metcon (Checkmark) Every 2mins x 6 Rounds 15/12 cal Bike [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 3min Row @easy Starting @ 0:00, every 1 min: 5-10 V-ups (TnG) B. Mobility Prone PVC shoulder dislocates 10 reps [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 2 rounds 1min machine 20 sec inch worms 30 sec mountain climbers Metcon Metcon (Checkmark) EMOM x 6 Min 1: Deadlift 8-10 reps [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General 1min Easy Row or Bike 30sec Scorpion 1min Moderate Row or Bike 30sec Full squat T-spine rotation 1min Hard Row [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 3 Rounds 30sec Wall Sit 10 Banded Rows 10 Glute Bridges 30sec Assault Bike (mod Pace) Metcon Metcon (AMRAP – Rounds and [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up 1k Row/Run 10 light DB deadlift 10 light db lunges 10 Glute Bridges 500m Row/Bike Metcon Metcon (Time) For Time [...]