The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
500m row or 400m run
Then
2x:
10 skier w/ a twist(5 each side)
5 Hindu Pushups
5 Leg Rocks (per side)
5 Scap Pull-ups
10 jumping lunges
– Skier w twist: https://youtu.be/BP-n1w_eoLI
– Leg rocks https://youtu.be/zfO4HhPUxDw
Strength
Deadlift (6-6-6)
6-6-6*
Deadlift
*Start and end heavier than last week.
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 4 MINUTES
12/10 Cal Bike
Rest :60
EMOM x 3 MINUTES
8 Deadlifts (Athlete Choice)*
8 Up/downs
Rest :60
EMOM x 4 MINUTES
12/10 Cal Bike
Rest :60
EMOM x 3 MINUTES
8 Deadlifts
8 Up/downs
*Weight should be moderate-heavy to heavy.
(Score is Weight)
Row 14/11 Cal