The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES (:45 WORK / :15 REST)
MIN 1: Band Pull-Aparts
MIN 2:: Single DB Strict Press / Single DB Push Press (2nd round)
MIN 3: Scap Push-Ups
MIN 4: Small Kip Swings
Strength
Push Press (3×5)
1×5 @ 65%
1×5 @ 70%
3×5 @ 75%
*Base percentages off 5-Rep Heavy.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 3 MINUTES*
4 Shoulder to Overhead (135/95)|(95/65)
10 Toes to Bar
*Pick up where you left off.
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)