The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
:45 easy row
:45 medium row
:45 fast row
10 Air squats w 2 sec pause at bottom
7 Ground to overhead w plate
10 Scap push-ups
7 Lunges w plate overhead
Strength
Metcon (No Measure)
3-4 SETS
8 Tempo Deadlifts (3110)*
10/10 Single Leg Glute Bridge-Ups**
*Keep weight moderate.
**Athlete can complete unweighted or with DB in hips.
-Rest As Needed b/t Sets-
10:00 Time cap for all classes
(Score is Weight)
Workout
Big D (Time)
2 rounds for time of:
800m run
50 KBS (52/35)