The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

3:00 easy row

2x of

10 Wide stance prisoner good mornings

4/4 Wall waves

Strength

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 10 DB Bench Press, or DB Floor Press

MIN 2 – 15/15 SA Banded Tricep Pull-Down

MIN 3 – :40 Row (EZ Pace)

*Build to a Moderate weight.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

35-30-25-20-15*

Cal Row

30-25-20-15-10**

SA DB Floor Press (50/35)|(35/20)

*Adjusted Cals: 30-25-20-15-10.

**50 total reps each arm

(Score is Time)