The Gym Lake Highlands – 1-CrossFit
Warm Up
Warm-up (No Measure)
EMOM x 3
:50 of Prisoner Good Mornings
:50 Mt Climbers w a Twist
:50 Cardio
:50 Plank
Strength
Metcon (No Measure)
On a 10:00 running clock:
50 Squat cleans*
Every 10 reps do 5 Burpees
*Keep the weight light (use 52/35 as your Rx weights), use a KB, DB, Med Ball, Barbell, or other object as available.
Workout
Metcon (Time)
Complete for time:
5x 50m Shuttle run*
50 Swings
5x 50m Shuttle run
50 Push-ups
5x 50m Shuttle run
*50m shuttle run = 25m out/25m back for 50 total meters, that’s 1, you’ll do 5.
Scale for 50m shuttle run: 300m row, 100 DU, 130 singles, 1:15 of Cardio