The Gym Lake Highlands – 1-CrossFit
Warm-up (No Measure)
5/5 SA DB Deadlift
5/5 SA DB Swing
5/5 SA DB Thruster
Metcon (No Measure)
E2MOM x 5
10-15* Tempo Front/Goblet Squats** (12X1)***
*Repetitions should be challenging based on the weight available. Light weight = higher reps.
**Use DB, KB, BB, Med Ball, or other object as weight.
***One second down, two second hold at the bottom, up fast, one second hold at the top.
Metcon (AMRAP – Reps)
AMRAP x 10 MINUTES
10 Front/Goblet Lunges
100m Run (10 reps)
*Swings can be with a KB or DB, one arm or two. If one arm do 5 each arm.