The Gym Lake Highlands – 1-CrossFit
Warm-up (No Measure)
A. General
6 rounds
20 seconds Machine @Easy
10 seconds Machine @Hard
B. Mobility
PNF lat stretch on bench
5 x
7 seconds pushing with your elbows against the box
7 seconds stretching, moving your upper body toward the ground
https://www.youtube.com/watch?v=t_geZRV2oUA
C. Specific
2 sets
10 Banded lat pull downs
https://youtu.be/UnrkpRpNjEA
5 pause ring rows* 2 sec at the top
3/3 KB windmills
https://youtu.be/bxCq3Xis3L0
Gymnastics
A: Metcon (5 Rounds for reps)
E3MOM x 5
3-8 Weighted strict pull up
TC: 15 min
Score:Reps
Scaling Options
Level 1
3-8 Assisted Strict Pull Up
Level 2
3-8 Strict Pull Up
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 13minutes
5 Wall walks
15 Deadlift 225/155 lbs
400m Run
KG: 100/70 KG
TC: 13 min
Score: Rounds and Reps
Scaling Options
Level 1
5 Inchworm push ups*
15 Deadlift @ RPE 6/10
200m run
Level 2
3 Wall walks
15 Deadlift @ 185/135
400m run