The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 9

A: 8 BB Good Mornings + 8 Shoulder Press

B: 5/5 Vern’s Hip + 5 V Rolls

C: 60 Singles

Metcon (AMRAP – Reps)

7:00 AMRAP of

10 Skaters w tap

8 Russian Sit-ups

6 Push-ups

Metcon (No Measure)

EMOM x 10

1. 10 Wall balls + 3 Burpees

2. :30 Handstand hold or 3 Wall Walks

Metcon (Time)

Complete for time:

800m run

Rest :60

21-15-9 of

Ball Slams

Lunges