The Gym Lake Highlands – 1-CrossFit
Warm-up (No Measure)
3:00 Row or bike
10 Band shoulder series
15 Sit-ups or tuck ups
10 1/4 burpees
– Band shoulder series: https://www.instagram.com/p/CGkRdJrn_Rt/?utm_source=ig_web_copy_link
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: https://www.instagram.com/p/CIJ8j4fg0g7/?utm_source=ig_web_copy_link
– Knee work: https://www.instagram.com/p/CHSfWl4nJxW/?utm_source=ig_web_copy_link