The Gym Lake Highlands – 1-CrossFit

View Public Whiteboard

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.