The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
2:00 easy row, bike, or run
2x of
4 Box lateral step overs and back
8 Tuck ups
8 Pretzel makers
8 Superman
Strength
Metcon (Weight)
EVERY 1:30 x 7 SETS
1 Clean
+
1 Hang Clean
+
1 Front Squat
*Start light and build to moderate.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
AMRAP x 12 MINUTES
10 DB Power Cleans (50/35)|(35/20)
8 Mixed Grip Lunges**
10 KB Sumo Deadlift High Pull (53/35)*
8 Mixed Grip Lunges
*Option for DBL DB Sumo DB High Pull
**Lunge with KB In Suitcase Hold, and DB in Front Rack.
(Score is Reps)