The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
3:00 easy row
2x of
10 Wide stance prisoner good mornings
4/4 Wall waves
Strength
Metcon (No Measure)
4 SETS FOR QUALITY*
3-5 Strict Pull-Ups
+
3-5 Kip Swings
+
3-5 Pull-Ups**
*If needed, come down between off bar movements.
**C2B Optional
-Rest as Needed b/t Sets-
(No Measure)
“LATMAN BEGINS” (AMRAP – Reps)
AMRAP x 16 MINUTES
10/8 Cal bike
30 Double Unders
10/10 Single KB Suitcase Deadlifts (70/53)|(53/35)
15 Pull-Ups*
*C2B Optional.
(Score is Reps)
– DU scale: 45 singles + 2 burpees