The Gym Lake Highlands – 1-CrossFit

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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