The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
A. 8mins EZ Continuous:
1:00 EZ Cardio (Damper at 1 if rowing)
5/5 Light DB Cuban Press
5 SLOW Bootstrappers
5 Yoga Push-Ups
B. Mobility*
Banded Shoulder Stretch
2 Sets for 90sec each time
C. Metcon Prep
2 Rounds: (Increase Pace in the second round)
1 Wall Walk
4 DB Snatches
6 Box Jump Overs
*Shoulder Stretch: https://www.youtube.com/watch?v=4mL9mVK_CTk
Workout
CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
CrossFit Games Open 22.1 Foundations (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 bear crawls
12 dumbbell snatches
15 box step-overs
F: 10-lb. dumbbell, 12-in. box
M: 20-lb. dumbbell, 12-in. box
To learn more about CrossFit Games Open 22.1 Foundations (Ages 16-54) click here
CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here