The Gym Lake Highlands – 1-CrossFit
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