The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Run

20 Alt. Plank Shoulder Taps

10 Alt. Step-ups or 10 Alt. Reverse Lunges

into…

2 ROUNDS

30 Single Unders

5/5 SA Deadlifts

5/5 SA Swings

Strength

Metcon (No Measure)

STRENGTH

EMOM x 9 MINUTES

MIN 1 – :40 SA OH Hold (R)

MIN 2 – :40 SA OH Hold (L)

MIN 3 – :40 Double Unders

(No Measure)

Workout

Metcon (AMRAP – Reps)

AMRAP X 12 MINUTES

100m Suitcase Carry (25 Reps)

15 Jumping Air Squats

50 Double Unders

(Score is Reps)
Your double under scales: 80 Singles, 150m Run, 175m Row, or :30 of cardio