The Gym Lake Highlands – 1-CrossFit

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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)