The Gym Lake Highlands – 1-CrossFit

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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)