The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
2 Ring Rows or DB Bent Over Row
4 Scap Push-ups
6 Alt. Lunges w/ Twist
8 Step-ups or Air Squats
Strength
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – 10 Upright Rows
MIN 2 – 7 Hand Release Push-ups
MIN 3 – 5 Tempo Goblet Squat (22X2)
(No Measure)
Workout
Metcon (AMRAP – Reps)
AMRAP x 15 MINUTES
5 DB Deficit Push-ups or Diamond Push-ups
10 Hang Snatch
15 Jumping Lunges
:30 Rest
(Score is Reps)