The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
:45 easy row
:45 medium row
:45 fast row
10 Air squats w 2 sec pause at bottom
7 Ground to overhead w plate
10 Scap push-ups
7 Lunges w plate overhead
Strength
Metcon (Weight)
3-4 SETS
8 Tempo Front Squats (22X1)
4 Tall Box Jumps (Athlete Choice)
-Rest as Needed b/t Sets-
8:00 time cap early classes
12:00 time cap all other classes
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
800m Run
50 Box Step-Overs (24/20)
25 DB Front Squats (50/35)|(35/20)
400m Run
40 Box Jumps
20 DB Suitcase Lunge
200m Run
30 Box Jump Overs
15 DB Front Rack Lunge + Lunge + Squat
(Score is Time)
– 20:00 time cap all classes
KG DB: (22.5/15)|(15/9)