The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Row or Bike

2x of

10 PVC Good mornings

10 Shoulder PT

10 Trunk twists

10 Overhead squats

Workout

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest