The Gym Lake Highlands – 1-CrossFit

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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


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)


Big D (Time)

2 rounds for time of:

800m run

50 KBS (52/35)