The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
EMOM
:45 Singles
:45 Step ups
:45 Mt Climbers
:45 Singles
:45 Step ups
:45 Mt Climbers
Then…
5/5 World’s greatest stretch
5 V rolls
Strength
Metcon (No Measure)
3 SETS
:30 Chin Over the Bar Hold
-Rest :30-
:30 Wall HS Hold
-Rest :30-
:30 Plate Weighted Wall Sit
-Rest 1:00-
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
ON A 12:00 RUNNING CLOCK…
1,200m Run/1,300m Row/3,000m Bike
into…
Max Rounds of “Cindy”*
-Rest 2:00-
ON A 6:00 RUNNING CLOCK…
600m Run/750m Row/1500m Bike
into…
Max Rounds of “Cindy”
*1 Round of Cindy is…
5 Pull-Ups
10 Push-Ups
15 Air Squats
(Score is Reps)