The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

4:00 Bike, Row, Run

2x of

5/5 Worlds greatest stretch

8-10 Band shoulder series

Workout

Metcon (No Measure)

EMOM x 7

:40 Singles

4 Burpees

Metcon (Time)

5 Rounds for time of

400m Run

10 Back rack weighted step ups (95/65) 16/12

10 Pull-ups

:60 Rest