The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
3/3 World’s Greatest Stretch
6 Inchworm + Push-Up
12 Single DB Hammer Curl to Press
15 Single DB Good Mornings
Strength
Push Press (2×5)
3×5 @ 50%
2×5 @ 60%
*Base percentages off 5-Rep Heavy.
**Complete 8/8 KB Upright Row after Each Set.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES*
10 Hand Release Push-Ups
15 Plate OH Sit Ups (25/15)
20 Russian KB Swings (53/35)|(35/26)
*Every 1:30 including 0:00 complete 5 Push Press (135/95)|(95/65)
(Score is Rounds + Reps)