The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
200m/150m Row/Run
5 DB Row
5 Air Squats
5 Push-ups
Strength
Metcon (Weight)
Unbroken Thrusters
DB: 12-10-8-6*
Barbell: 9-7-5-3**
*Can be single arm or both. If single do half reps each arm
**Increase weight each set
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
1000m/750m Row or 800m Run
30 DB Thrusters
30 DB Bent Over Row
750m/500m Row or 400m Run
30 DB Thrusters
30 DB Upright Row
500m/400m Row or 200m Run
30 DB Thrusters
30 DB Push Press
(Score is Time)
For DB movements if doing single arm do 15 reps each arm.