The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
4:00 row or bike
2x of
5/5 Windmill twist
8 Push-ups
8 Air squats
– Windmill twist: https://www.instagram.com/p/Bv2L2F4HjRy/?utm_source=ig_web_copy_link
Strength
Push Press (10-10-8-8)
10-10-8-8*
Push Press
*Start Moderate and build to a Heavy weight. Complete 20 Alt. DB Upright Rows after each Set.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
4 SETS FOR MAX REPS
1:00 – Push Press (75/55)|(65/45)
-Rest :30-
1:00 – Ground to overhead w plate (35/25)|(25/15)
-Rest :30-
1:00 – Russian sit-ups*
-Rest 1:00-
*Use plate.
(Score is Reps)