The Gym Lake Highlands – 1-CrossFit

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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)