The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES*
5 Inch Worms
5 Behind the Neck Snatch Grip PVC Presses
5 Back Rack PVC Jumping Squats
10 Alt. Cossack Squats (PVC Optional)
5 Muscle Snatch with Barbell (High Hang Muscle , Hang Muscle, Full Muscle = 1 rep)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
16 Shoulder to Overhead (115/75)|(75/55)
200m Run
8 Power Snatch
400m Run
(Score is Rounds + Reps)
KG BB: (50/35)|(35/25)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Lat Roll-Out (1:30 Each Side)
40 Light Banded Face Pulls
3:00 Lat Roll-Out (1:30 Each Side)
40 Light Band Pull Aparts
(No Measure)