The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
2x of
50 Singles
15 Jumping jacks
10 Over the moon
5 Up/downs
Workout
“ROLLER COASTER” (Time)
FOR TIME
1000m/750m Row
30 Thrusters (45/35)|(35|25)
30 Ring Rows
750m/500m Row
30 Thrusters
30 Jumping Pull-ups
500m/400m Row
30 Thrusters
30 Pull-ups
(Score is Time)
Strength
Post metcon technique work as time allows
Metcon (No Measure)
EVERY 1:30 x 5-7 SETS*
1 Power Clean
+
1 Front Squat
+
2 Push Press
*Work up to a moderate weight.
(Score is Weight)