The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
EMOM
1, :45 of singles
2, :45 of slow Mt climbers
3, :45 of singles
4, :45 of V rolls
5, :45 of skiers
6, :45 of singles
Strength
Metcon (Weight)
2 SETS FOR QUALITY
50 Steps DBL KB Suitcase March*
50 Steps DBL KB Front Rack March
50 Steps DBL KB OH March
2:00 Bike (EZ Pace)**
* Marching is done in place. Left + right makes one step.
**2:00 Bike is considered active rest. Once completed athletes should begin their next round of walks.
(Score is Weight)
Workout
Metcon (Time)
EVERY 4:00 x 5 SETS
25/20 Cal Bike
30 Sit-Ups
-Rest Remaining Time-
(Score is time of slowest set)