The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
EVERY 2:00 FOR 4 SETS*
:30 Single Unders or Mountain Climbers
:30 Forward Lunges
:30 Good Mornings
*Progress through movements each set. The above would be Set 1. The remaining sets are outlined below.
SET 2
:30 Fast Singles or Jumping Jacks
:30 Reverse Lunges
:30 Leg Swings
SET 3
:30 Single Under High Jumps or Penguin Jumps
:30 Air Squats
:30 Inch Worms
SET 4
:30 Double Unders or Up-Downs
:30 Jumping Air Squats
:30 Wide Stance Good Mornings
Strength
Metcon (No Measure)
EVERY 2:00 FOR 5 SETS
15 Deadlifts
12 Slow Deadbugs
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
100 Double Unders*
35 Air Squats
40 Deadlifts
75 Double Unders
35 Air Squats
30 Deadlifts
50 Double Unders
35 Air Squats
20 Deadlifts
(Score is Time)
*DU scale: 100 = 150 singles, 300m run, 330m row, 1:30 of cardio, 75= 120 singles, 200m run, 225m row, 1:00 of cardio, 50=75 singles, 125m run, 150m row, :40 of Cardio.