Friday

The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

Row 200m easy, 200m medium, 100m all out

2x of

5/5 Worlds greatest stretch

7 Push-ups

15 Air squats

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

10/10 Banded KB Bent Over Row

20 Straight Arm KB Russian Twists

-Rest as Needed b/t Sets-

(No Measure)

Workout

“ICARUS” (Time)

FOR TIME

100 Double Unders

30 Toes 2 Bar

100 Double Unders

40 Pull-ups

100 Double Unders

50 Burpees

-15:00 Hard Cap-

(Score is Time)