The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS (6:00 CAP)
100m Run
10 Good Mornings
10 Reverse Lunges
10 Jumping Jacks
10 Trunk Twists
Metcon (Calories)
5:00 AMRAP of
:10 Bike sprint
:30 Plank
Score is total calories
Workout
Metcon (Time)
FOR TIME
600m Run
30 Slam Balls (20/10)
18 Deadlifts (135/95)|(95/65)
:60 Rest
400m Run
20 Slam Balls
12 Deadlifts
:60 Rest
200m Run
10 Slam Balls
8 Deadlifts
(Score is Time)
Scale for run is 660m, 440m , 220m row, 1500m, 900m, 450m bike