The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
200m Jog/250m Row
10 Ring Scap Pull-ups
5 Inchworms + Push-up
Workout
RancH20 (AMRAP – Rounds and Reps)
AMRAP x 17 MINUTES
21/18 Cal Row
15 Hand Release Push-ups
9 Box Jumps (24/20)
*At the end of every round perform 20 “Kick Back and Stay Awhile” Hollow Body Flutter Kicks w/ Plate OH (25/15)
(R+L = 1 Rep)
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
Alt. Tabata (:20 work/:10 Rest)
Mve 1: ALt Db Crossbody Hammer Curls
Mve 2: Single DB Front Raises