The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
PROGRESSIVE SETS (6:00 MAX)
1 SET
30 Single Unders
15 Up-Downs
10 Scap Push Ups
Into…
1 SET
30 Big Jump Singles
10 Up-downs
10 Knee Push Ups
Into…
1 SET
30 DU’s or :30s attempts
10 Burpees
10 Push Ups
Strength
Deadlift (8-6-4-8-6-4*)
*Build up to a Moderate-Heavy weight.
(Score is Weight)
Week 4 of 9
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
50 Double Unders
15 Burpees
15 Hand Release Push-ups
*Every 2:00 including 0:00 complete 7 Deadlifts (255/175)|(175/115).
(Score is Rounds + Reps)
KG BB: (100/70)|(70/47.5)
KG SB: (15/10)|(10/5)