The Gym Lake Highlands – 1-CrossFit
Warm-up
0-15
Warm-up (No Measure)
GENERAL WARM UP
2 Min Bike (Increase pace every 30s)
Into…
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…
AMRAP x 5 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats
PRE WORKOUT PREP
25 Heel/Toe raises
25 High Knees (in place)
25 Fanny Wackers (in place)
25 Skaters
Workout
15-35
Metcon (Time)
4 ROUNDS FOR TIME
400m Run
15 Front Squat (135/95)|(95/65)
(Score is Time)
Optional Cool Down
35-42
Warm-up (No Measure)
FOR RECOVERY
3:00 Recovery Pace Bike
3:00 Foam Rolling Upper Back / Shoulders
(No Measure)