The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
:45 Row*
8/8 Lateral Box Step-Ups
8 Scap Push-Ups
8/8 Bodyweight Split Squats
24 Hollow Flutter Kicks
*½ Slide forward only!
Strength
Metcon (Weight)
3 SETS FOR QUALITY
7/7 Rear Foot Elevated DB Suitcase Split Squats*
7/7 Half Kneeling DB Around the Worlds
20/20 Single Arm DB Hollow Body Flutter Kicks
-Rest As Needed b/t Sets-
*Elevate foot on Plate.
(Score is Weight)
Workout
Metcon (Time)
ON A 10:00 RUNNING CLOCK…
50/40 Cal Row
40 Wallballs (20/14)|(14/10)
30 Box Jumps (24/20)
20 Hand Release Push-Ups
-Rest Remaining Time-
-At 10:00 Immediately Into-
4 ROUNDS FOR TIME
12/10 Cal Row
10 Wall Balls
8 Box Jumps
6 Hand Release Push-Ups
(Score is Total Time)
KG WB: (9/6)|(6/5)