The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
100m Run
10 Alt. Cossacks Squats
10 Ring Rows
10 Bootstrappers
Workout
Metcon (AMRAP – Rounds and Reps)
5 Sets:
AMRAP 4:
400m Run/ 500m Row Buy In
INTO
Max Rounds and Reps of:
5 Strict Pull-ups
15 Wall Balls
Rest 2mins*
*After every set, deduct 30 seconds from the rest time
(2:00, 1:30, 1:00, :30, NO REST)