The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
500m row/400m run
Then 2x each side w/ lite-mod DB (10-20):
5 SA/SL deadlift
5 SA KB/DB swing
5 upright row
5 strict press
5 front squat
(All one side before switching arms)
Strength
Metcon (Weight)
4 SETS*
5 Single Arm DB Push Press
+
4 Single Arm DB Push Jerk
+
3 Single Arm DB Split Jerk
*Complete complex on right side and immediately complete complex on left side.
-Rest As Needed b/t Sets-
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 14 MINUTES
MIN 1 – 8 DB Shoulder to OH (Athlete Choice)*
MIN 2 – 16/13 Cal Bike
*Weight should be moderate-heavy to heavy.
(Score is Weight)