The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
3:00 Row or bike
2x of
10 Band shoulder series
15 Sit-ups or tuck ups
10 1/4 burpees
– Band shoulder series: https://www.instagram.com/p/CGkRdJrn_Rt/?utm_source=ig_web_copy_link
Strength
Power Clean (5-5-5-5-5)
5-5-5-5-5*
Power Clean
*Reps must be unbroken.
(Score is Weight)
Workout
Metcon (Time)
2 SETS
18-12-6
Power Cleans (95/65)|(65/45)
Pull-Ups
-Rest 2:00 b/t Sets-
(Score Total Time)
Finisher
Metcon (No Measure)
– Collect :60 hanging from the rig
– Spend 2:00 working on T-spine mobility.
T-spine stretch: – https://www.instagram.com/p/CIJ8j4fg0g7/?utm_source=ig_web_copy_link