The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND

10 Scap Pull-ups or DB Suitcase Shrugs

10 Knee Push-ups

10 Push-up Plank

1 Wall Walk or 3 Inchworms w/o Push-up

1 ROUND

20 Plank Shoulder Taps

10 Hand Release Push-ups

10 Push-up Plank

1 Wall Walk or 3 Inchworms w/o Push-up

1 ROUND

10 DB Strict Press

10 Push-ups

10 Push-up Plank

1 Wall Walk or 3 Inchworms w/o Push-up

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

80 DB Floor Press*

*Every 20 Reps complete 10 Diamond Push-ups.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

AMRAP x 12 MINUTES

3 Strict Pull-ups or DB Bent Row (35/25)

6 Up/Downs

9 DB Skiers (35/25)

(Score is Reps)