The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
2x of
8-10 Band shoulder series
5 Tempo squats with band out front (3231)*
10 Skaters
Strength
Front Squat (5-5-5-5-5-5-5-5)
EMOM x 8 MINUTES*
5 Front Squats
*Start Light end Moderate or start Moderate and stay Moderate across.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
AMRAP x 5 MINUTES
7 Front Squats (95/65)|(65/45)
7 Up-Downs
7 Box Jump Overs (24/20)
-Rest 1:30-
AMRAP x 4 MINUTES
5 Front Squats (115/75)|(75/55)
5 Burpees
5 Box Jump Overs
-Rest 1:30-
AMRAP x 3 MINUTES
3 Front Squats (135/95)|(95/65)
3 Bar Facing Burpees
3 Box Jump Overs
(Score is Rounds)