The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
2x of
8 ground to overhead w plate
8 over the moon w plate
8 squats w plate
8 russian sit-ups w plate
Workout
Metcon (Time)
Complete for time
20/16 Cal bike
20 Wall ball sit-ups
20 Push-ups
20 Box jumps
15/12 Cal bike
15 Wall ball sit-ups
15 Push-ups
15 Box jumps
10/8 Cal bike
10 Wall ball sit-ups
10 Push-ups
10 Box jumps
12:00 Time cap
Metcon (No Measure)
3×10 Front Squat
Every 90 Sec
Metcon (AMRAP – Reps)
6:00 AMRAP of
175M Row
4 Burpees over the erg
Finisher
Metcon (No Measure)
3x of
: 30 side plank (each side)
12 Hamstring curls on the erg
5 V rolls