The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
10/8 Cal Row
10 Tall Plank Shoulder Taps*
7/7 SA DB Bent Over Row
5 Lunge-Lunge-Squats**
*At 3:30 change to Piked Shoulder Taps.
**DB Held in Goblet Position optional.
Strength
Back Squat (3×5)
3×5 @ 65%
Week 11 of 12 of current cycle.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
3 Wall Walks
10 Ring Rows
150/100m Row*
*Increase by 50m each round.
(Score is Rounds + Reps)
If Unable to perform wall walks, sub in 15 Db Strict Presses or :45 Tall Plank to Elbows