The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
9:00 AMRAP
:60 Cardio (run, row, jump, etc)
20 Deadbugs
10 G2OH
10 Curtsey Squats
Strength
Metcon (No Measure)
E3MOM x 3
10 Bent Over Rows or Flys
10 Front Raises
10 Lateral Raises
10 Upright Rows
Workout
Metcon (Time)
EMOM x 12
Min 1: 45 sec of cardio
Min 2: 45 sec of flutter kicks or hollow hold
Min 3: 30 sec of push-ups
After 12 rounds take a 2:00 break. Then
EMOM x 12
Min 1: 40 sec of bottom of squat hold
Min 2: 40 sec of skaters
Min 3: 6/6 Turkish sit ups or 15 strict (no arm swing) sit-ups