The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
100m Run
:20 Active Hang
:20 Scap Push-ups
:20 Band Pull-Aparts
ROUND 1 – Active Hang & Scap Push-ups
ROUND 2 – Kip Swings & Knee Push-ups
ROUND 3+ – Kipping K2C & Push-ups
Strength
Bench Press (4×5*)
Tempo (21X1)*
*Keep weight Moderate. Should be heavier than Week 2 4×5 weight.
(Score is Weight)
Week 5 of 8
Workout
Metcon (AMRAP – Reps)
E2MOM x 16 MINUTES
MIN 1&2 – 200m Run + Max Knees to Elbow
MIN 3&4 – 200m Run + Max Hand Release Push-Ups
(Score is Reps)
KG DB: (22.5/15)|(15/10)