The Gym Lake Highlands – 1-CrossFit

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Warm-up

0-10

Warm-up (No Measure)

2 ROUNDS (6 MIN CAP)

1:00 Bike (Increasing Pace Each Round)

10 BB Shoulder press

:30 BB Overhead hold

5 Inchworms

10 Tuck ups

Strength

10-22

Shoulder Press (5-5-5-5)

5-5-5-5

Strict Press*

*Start moderate-heavy and build to a moderate heavy set of 5.

(Score is Weight)

Workout

22-40

Metcon (Time)

FOR TIME

40-30-20/32-24-16

Cal Bike

12-12-12

DB Strict Press (Athlete Choice, Heavy)

30-30-30

Sit-Ups

(Score is Time)