The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
8/6 Cal Bike (1:00 Run/Row/Jumping Jacks/Jump Rope)
10 DB Suitcase Reverse Lunges
5/5 Single Arm DB Bent Over Row
100m Run
Strength – HOME
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – 5-10 Strict Bent Over Rows*
MIN 2 – 10 Slow DB/KB Deadlifts
*Can be done single arm same number of reps each arm or both arms together.
Workout – HOME
Metcon (Weight)
EMOM x 4 MINUTES
Run, Bike, or Row :45
-1:00 Rest-
EMOM x 4 MINUTES
12 DB Power Cleans (6/6 if using a single DB)
-1:00 Rest-
EMOM x 4 MINUTES
Run, Bike, or Row :45
(Score is Weight)