The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
8min EMOM:
Min 1: :30 Bike/Run/Row
Min 2: 5 Tempo Banded OH Squats (31X1)
Min 3: 8 Push Ups with Shoulder Taps
Min 4: :20 Alt. Jumping Lunges
Strength
Front Squat (3×5)
ON A 10:00 RUNNING CLOCK…
3×5 Front Squats*
*Heavier than last week. Complete 5/5 DB Goblet Single Leg Box Squats after each Set.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
10 Front Squats (155/105)|(115/75)
15 Box Jump Overs (24/20)
20 DB Goblet Squats (50/35)|(35/20)
25 Burpees
30/25 Cal Bike
25 Burpees
20 DB Goblet Squats
15 Box Jump Overs
10 Front Squats
(Score is Time)