The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
AMRAP X 5 MINUTES
200m Row or 150m Run
30 Mountain Climbers
20 Jumping Jacks
10 Deadlifts
Strength
Metcon (Weight)
3 SETS
20 DB Front Rack Lunges
1:30 Plank Hold
-Rest 1:30 b/t Sets-
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
WORKOUT
AMRAP x 14 MINUTES
200m Run (14 Reps)
12 DBL DB G2OH
10 DB Front Rack Lunge
8 Up-Downs
(Score is Reps)
Scale for run: 225m row, 70 DU, 100 Singles, :60 Cardio