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The Gym Lake Highlands – CrossFit

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Warm-up

Warm-up (No Measure)

GUIDED WARM UP…

Row 1:00

100m Run

Bike 1:00

:30s Hollow Hold/Wall Sit/Glute Bridge

10 Push Up to Pike

10 Lunges

Into…

Movement Review

Workout

Metcon (AMRAP – Reps)

AMRAP x 35 MINUTES

400m Run (50 Reps)

500m Row (50 Reps)

1500m Bike (50 Reps)

20 Perfect Push-Ups

30 Sit-Ups

40 Walking Lunges

1:00 Athlete Choice*

*Athlete Choice (can pick one or mix it up!)…

Hollow Rocks

Plank Shoulder Taps

Deadbugs

Note: these reps count towards your score so keep track

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching & Calm Breathing

(No Measure)