The Gym Lake Highlands – CrossFit
A. Skill Work (Checkmark)
Spend 10 minutes reviewing rowing best practices
B. Metcon (AMRAP – Rounds and Reps)
AMRAP 21
30/24 Cal Row
50′ Single DB Suitcase Walking Lunge (50/35) (2 reps)
25 Box Jump Overs* (24/20)
:30 Plank (2 reps)
50′ Single DB Front Rack Walking Lunge (2 reps)
10 HSPU
50′ Single DB OH Walking Lunge (2 reps)
*must step down
C. Accessory (Checkmark)
2-3 Sets:
7 Zottman Curls
14 Standing Tricep Extension