The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
4:00 Row or bike
2x of
10 Ground to overhead w plate
10 Jumping air squats
5 Push-ups
5 Cobras
Strength
FRONT: Front Squat (1×5 / 1×5 / 1×5 / 1×5)
FRONT SQUAT
1×5 @Mod
1×5 @Mod-Heavy
1×5 @Heavy
1×5 @Heavy+
(Score is Weight)
Workout
Metcon (Calories)
EVERY 2:00 x 5 SETS
20 Front Squats (75/55)|(45/35)
Max calorie row in the time remaining…
-Rest :60 b/t Sets-
(Score is Calories)
Finisher
Metcon (No Measure)
2 Rounds:
10 Banded Bird Dogs ( each side)
:30 Dead Hang On Rig