The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 5 MINUTES
MIN 1 – 100m Run
MIN 2 – :45 Up-Downs
MIN 3 – 150m Run
MIN 4 – :45 BUp-Downs
MIN 5 – 200m Run
Strength
Metcon (No Measure)
EMOM x 7
:10 bike sprint
Note: Half the class does bike sprints while the other does BP and pull-ups
Metcon (No Measure)
E3MOM x 3
8 DB Bench press
5 Strict pull-ups
Note: half the class does BP and pull-ups while the other half does bike sprints
Workout
Metcon (No Measure)
E2MOM x 5
200m Run
15 Burpees
(Score is No Measure)
Run scale: 220m row, 500m bike