The Gym Lake Highlands – 1-CrossFit

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Warm Up

Warm-up (No Measure)

EMOM x 3

:50 of Prisoner Good Mornings

:50 Mt Climbers w a Twist

:50 Cardio

:50 Plank


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.


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