The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
:45 easy row
:45 medium row
:45 fast row
10 Air squats w 2 sec pause at bottom
7 Ground to overhead w plate
10 Scap push-ups
7 Lunges w plate overhead
Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
150M Row
10 Back Rack Lunges (95/65)|(65/45)
8 Feet Elevated Ring Rows
*P1 works through an entire round. P2 Hold a Push-Up Plank Hold.
(Score is Rounds + Reps)
KG BB: (45/30)|(30/20)