The Gym Lake Highlands – 1-CrossFit

View Public Whiteboard


Warm-up (No Measure)

3 Rounds of

10 Skaters

10 Push-ups

10 Prisoner good mornings

(Steady pace, nasal breathing only)

2x of

6 Skiers

6 Hindu push-ups w reach across (in down dog reach right hand to left foot and vice versa, both hands each rep)

6 V rolls


Back Squat (10-8-8)


Back Squats

*Build to a Moderate weight. Complete a :45 Single KB Front Rack Hold (Heavy) on each arm after each set.

(Score is Weight)


Metcon (AMRAP – Reps)

AMRAP 2x 5:00

8 Alt. KB Thrusters (45/25)|(25/18)*

16 Sit-Ups

– Rest 2:00 between AMRAPs, pick up where you left off-

*Athlete will press one KB overhead while the other KB stays in the Front Rack. They will then switch to the other arm on the next rep.

(Score is Reps)