The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

2x of

10 Skaters

10 Up/downs

10 Shoulder PT

10 Trunk twists

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 KB/DB Z-Press

MIN 2 – 12 Alt. KB/DB Floor Press

MIN 3 – :40 DBL OH KB/DB Hold

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike (65/55 cal row)

50 Sit-Ups

30/25 Cal Bike (40/32 cal row)

40 Sit-Ups

20/15 Cal Bike (27/22 cal row)

30 Sit-ups

(Score is Time)