The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – :40 Single Unders
MIN 2 – :40 Lunge + Lunge + Good Morning
MIN 3 – :40 Single +Single + High Jump
MIN 4 – :40 Kang Squats
Strength
Back Squat (3×5)
1×5 @ 60%
1×5 @ 65%
3×5 @ 70%
*Base percentages off 5-Rep Heavy.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
60 Double Unders
30 Back Squats (115/75)|(75/55)
60 Double Unders
-Rest 1:00-
50 Double Unders
20 Back Squats (135/95)|(95/65)
50 Double Unders
-Rest 1:00-
40 Double Unders
10 Back Squats (155/105)|(115/75)
40 Double Unders
(Score is Time)