The Gym Lake Highlands – 1-CrossFit

View Public Whiteboard


Warm-up (No Measure)

3:00 Row or bike

2x of

10 Band shoulder series

15 Sit-ups or tuck ups

10 1/4 burpees
– Band shoulder series:


Note: We are standardizing the way this workout is scored (see notes below). We will use today’s workout to reset our leaderboard using the standardized scoring.

5 x 2:00 Row for total meters (Distance)

Rest 2:00 between rounds

Rest meters do not count. Rolling starts are allowed. Set the monitor for intervals of 2:00 on/2:00 off. Your score comes from Memory on the monitor.


Metcon (No Measure)

– Spend 2:00 working on T-spine mobility

– Spend 1:30 on each leg working on knee mobility and strength
– T-Spine stretch:

– Knee work: