The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
3:00 Row or bike
2x of
10 Band shoulder series
15 Sit-ups or tuck ups
10 1/4 burpees
– Band shoulder series: https://www.instagram.com/p/CGkRdJrn_Rt/?utm_source=ig_web_copy_link
Strength
Push Press (3×5)
Every 2:00 x 3
5 Push Press. Weight stays the same for all three sets. Weight should be heavy.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
2x 7:00* AMRAP of
12 Ground to overhead w plate (45/25)
8 Toes to Bar
4 Shoulder to OH (135/95)|(95/65)
*Rest 2:00 between AMRAPs
(Score is Reps)
Finisher
Metcon (No Measure)
– Spend 2:00 working on T-spine mobility
– Spend 1:30 on each leg working on knee mobility and strength
– T-Spine stretch: https://www.instagram.com/p/CIJ8j4fg0g7/?utm_source=ig_web_copy_link
– Knee work: https://www.instagram.com/p/CHSfWl4nJxW/?utm_source=ig_web_copy_link