The Gym Lake Highlands – 1-CrossFit
Warm-up (No Measure)
A. General
60 sec Row or Bike
10 rotating scorpions
5 push up to downward dogs
60 sec Row or Bike
10 Yoga Push Ups
5/5 Single arm banded straight arm lat pull down
B. Specific
EMOM 6
Min 1- 10 straight arm banded lat pull downs
Min 2- 3 scap pull-ups + 5 pause ring rows
https://youtu.be/e_c3TO2jNy8?t=93
Gymnastics
A: Metcon (AMRAP – Reps)
Get to 50 Strict C2B pull ups in as little set as possible
TC: 8 min
Score: Sets
Scaling options:
Level 1 & Level 2 :
30-50 Banded strict pull ups
RX+
Get to 50 Bar mu in as little sets as possible
Metcon
B: Metcon (Time)
42-30-18
Pistols
Push ups
Cal Machine
TC: 16 min
Score: Time
Scaling Options
Level 1
30-25-15
Lunges
Knee or hand elevated push ups
Cal Machine
Level 2
42-30-18
Assisted Pistols
Assisted Push ups
Cal Machine