The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES

MIN 1 – :45 Step-ups

MIN 2 – :45 Up-Downs

MIN 3 – :45 Scap Push-ups

MIN 4 – :45 Mountain Climbers

MIN 5 – :45 Burpees

Strength

Shoulder Press (8-8-8-8)

E1.5MOM x 4

Half the class starts with shoulder press

Metcon (Calories)

E1.5 MOM x 4

:15 Bike Sprint for Calories
Half the class starts with bike sprints

Workout

Metcon (5 Rounds for time)

EVERY 3:00 x 5 SETS

10 Strict Press (65/45)|(45/35)

12 Up-Down Box Jump (24/20)

10 Strict Press

(Score is Each Set for Time)