The Gym Lake Highlands – 1-CrossFit
Warm-up
0-15
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…3-4 ROUNDS
100m Run
10 Reverse Lunges w/ Twist
10 Push Up to Pike
8 Box Step Ups
8 Up Downs (:01 Pause in Perfect Plank)
Workout
15-35
Metcon (Time)
FOR TIME*
400m Run
50 Box Jump + Step-Down (24/20)
40 KB Lunges (35/25)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 KB Lunges
50 Box Jump + Step-Down
400m Run
(Score is Time)
Cool Down
35-40
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching – Full Body
(No Measure)