The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
12 cals on bike/rower
11 bar kips
10 air squats
9 push ups
8 cals on bike/rower
7 big kip pulls
6 pause squats with a 15/10lb plate
5 pause push ups
Pauses = 2 seconds
Metcon
Metcon (Time)
In the style of the 12 Days of Christmas (1; 1,2; 1,2,3; )complete the following 10 Tricks of Halloween for time:
1 Deadly deadlift @60% 1RM
2 Painful pull-ups
3 Awful air squats
4 Sinister dumbbell snatches (2 each arm) 50/35
5 Beguiling burpees
6 Ghoulish goblet squats 50/35
7 Killer kettlebell swings 52/35
8 Spooky steps of walking lunge
9 Naughty knucklers (push-ups on your fist)
10 Dastardly double unders
11(00)m Rotten Row