The Gym Lake Highlands – 1-CrossFit
Warm-up
0-12
Warm-up (No Measure)
1 ROUND
:60 Bike/Row (Mod Pace)
30 Single Unders + 10 Up Downs
:60 Bike/Row (Mod Pace)
30 Fast Single Unders + 10 Up Downs
:60 Bike/Row (Mod Pace)
30 Big Jump Single Unders + 10 Up Downs
Into…
3 ROUNDS
10 PVC Pass Through Lunges
10 PVC Overhead squats
10 Tuck ups
Workout
12-36
Metcon (AMRAP – Reps)
AMRAP: 3x 5:00*
25 Hang Muscle Snatch (75/55)|(45/35)
75 Double Under
*Rest 2:00 between AMRAPS, start back where you left off.
(Score is Reps of Muscle Snatch)
DU scale options: 120 Singles, 13 Burpees, 10/8 Cal Bike
Finisher
36-42
Metcon (No Measure)
3 SETS*
5 Seated wall presses
:30 Side plank
20 Alt. V-Ups
*All sets should be performed with a light or moderate band.
(No Measure)