The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

EMOM

:45 Singles

:45 Step ups

:45 Mt Climbers

:45 Singles

:45 Step ups

:45 Mt Climbers

Then…

5/5 World’s greatest stretch

5 V rolls

Strength

Metcon (Weight)

3 SETS

12 Alt. DB Arnold Presses

12 Alt. DB Upright Rows

-Rest 1:30 b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

“TABATA”

8 ROUNDS EACH (:20 ON/ :10 OFF)

TABATA 1 – Double Unders

– Rest 1:30

TABATA 2 – Russian KB Swings (53/35)|(35/26)

– Rest 1:30

TABATA 3 – Single DB Push Press (50/35)|(35/20)*

*Switch sides each Round.

(Score is the Sum of Your Lowest Reps from Each Tabata)