The Gym Lake Highlands – 1-CrossFit

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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


Metcon (Weight)


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)


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)