The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
3:00 bike or row
2x of
8-10 Band shoulder series
5 Tempo overhead squats w band (3211)
4 World’s greatest stretch
Band shoulder series: https://www.instagram.com/p/CGkRdJrn_Rt/?utm_source=ig_web_copy_link
Workout
Metcon (Time)
FOR TIME*
50 Russian sit ups
75Ground to overhead w plate
100 Mt Climbers
125/100 Cal Bike
*Partition reps in any order to complete the workout.
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
80 Russian sit-ups
120 Ground to overhead
180 Mt Climbers
200/150 Cal Bike
*Partition reps in any order to complete the workout. P1 works while P2 rests, split reps as needed.
(Score is Time)
Finisher
Metcon (No Measure)
2 SETS
:30 Side Plank (R)
:30 Side Plank (L)
1:00 Alt. Tuck-Ups
1:00 Plank
-Rest 1:30 b/t Sets-
(No Measure)