The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
8min EMOM:
Min 1: :30 Bike/Run/Row
Min 2: 5 Tempo Banded OH Squats (31X1)
Min 3: 8 Push Ups with Shoulder Taps
Min 4: :20 Alt. Jumping Lunges
Strength
Metcon (Weight)
4 SETS*
10 Tempo DB Floor Press (30X1)
-Immediately into-
20 DB Floor Press
*Set of 10 should be Moderate-Heavy. Set of 20 should be Light.
(Score is Weight)
Workout
Metcon (Distance)
8 ROUNDS EACH (:20 ON/ :10 OFF)
TABATA 1 – Meter Row
TABATA 2 – Ground to overhead w/ plate (25/15)
TABATA 3 – Meter Row
-Rest 2:00 b/t Each Full Tabata-
(Score is total meters, use the monitor to run the intervals, score comes from memory, rest meters do not count)