The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
12 cals on bike/rower
11 bar kips
10 air squats
9 push ups
8 cals on bike/rower
7 big kip pulls
6 pause squats with a 15/10lb plate
5 pause push ups
Pauses = 2 seconds
Strength
Deadlift (1×3)
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Deadlift
(Score is Weight)
Workout
TGIF (AMRAP – Reps)
AMRAP x 10 MINUTES
5 Strict Pull-ups or 7 Ring Rows
10 Hand Release Push-ups
15 Air Squats
(Score is Reps)