The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES (:45 WORK / :15 REST)
MIN 1 – World’s Greatest Stretch
MIN 2 – Kang Squats
MIN 3 – Max Reps of 5 Scap Push-ups + 1 Regular Push-ups
MIN 4 – :15 Active Hang into 10 Hanging Knee Raises
REPEAT!
Strength
Back Squat (3×5)
1×5 @ 70%
1×5 @ 75%
3×5 @ 80%
*Base percentages off 5-Rep Heavy.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
4-6-8-10 and so on…
Wall Balls (20/14)|(14/10)
Hand Release Push-Ups
Toes to Bar
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)