The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1- :15 Bike + Max Slow Tuck-Ups
MIN 2- :15 Bike + Max Scap Push-Ups
Min 3- :15 Bike +Max Yoga Push-ups
Strength
Metcon (No Measure)
4 SETS FOR QUALITY
:30 Lying Leg to Pole
-Rest :30-
:30 Kip Swing + Knees Up*
-Rest :30-
:30 Kip Swing + Knees Up + Kick
-Rest :30-
*Knees Swing + Knees Up denotes the pushing down on the rig and trying to elevate the body + knees up towards the rig instead of just knees to chest.
(No Measure)
Workout
Metcon (Time)
FOR TIME
50/40 Cal Bike
25 DB Renegade Rows (35/20)|(20/15)
100 Tuck-Ups
25 DB Renegade Rows
50/40 Cal Bike
(Score is Time)
KG DB: (15/9)|(9/6)