The Gym Lake Highlands – 1-CrossFit
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