The Gym Lake Highlands – 1-CrossFit
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)