The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

:45 easy row

:45 medium row

:45 fast row

10 Air squats w 2 sec pause at bottom

7 Ground to overhead w plate

10 Scap push-ups

7 Lunges w plate overhead

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 8 Tempo DB Floor Press (31X1)

MIN 2 – :50 Plank

MIN 3 – :45 Bike or Row (EZ Pace)

(Score is Weight)

Workout

Metcon (1 Rounds for reps)

TABATA

8 ROUNDS (:20 ON/ :10 OFF)

TABATA 1 – Russian KB Swing (53/35)|(35/26)

TABATA 2 – Hand Release Push-Ups

TABATA 3 – KB Hang Clean*

-Rest 1:00 b/t Each Full Tabata-

*Switch hands each round.

(Score is Lowest Round)

KG KB: (24/16)|(16/12)

Finisher

Metcon (No Measure)

3x of

10-15 Hollow rocks

5 Pretzel makers