The Gym Lake Highlands – 1-CrossFit

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Warm-up (No Measure)

Row 200m easy, 200m medium, 100m all out

2x of

5/5 Worlds greatest stretch

7 Push-ups

15 Air squats


Metcon (AMRAP – Reps)

6x :60 on/:60 off Bike for total calories

– Rest 3:00

3x 2:00 on/2:00 off Row for total calories

Score is the sum of both efforts
For each effort we will use the monitor to track and time the rounds.


Metcon (No Measure)

8x of

:12 on/ :18 off Hollow hold