The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

25 Jumping Jacks

25 Mountain Climbers

25 Lateral Jumps over Object

-into-

2 ROUNDS

10 Alt. Press

10 Alt. Bent Over Rows

10 Swings

10 Up/downs

Strength

Metcon (Weight)

STRENGTH

10-12-14-16*

DB Floor Press

*Complete 10 Burpees after each Set.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

AMRAP x 9 MINUTES

8 Bent Over Row

8 Snatch

100m Run (10 reps)

(Score is Reps)
Run scale: 125m Row, 40 DU, 60 Singles, :30 Cardio