The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Plate/DB/Med ball G2OH

:30 Plate/DB/Med ball OH Hold

25 Plate Hops

5 Push-up to Pike

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 DB Bench or floor Press

MIN 2 – 10-15 Diamond Push-ups

MIN 3 – :30 Wall Walk Hold or HS Hold

-Short Rest b/t Each Set-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

AMRAP x 6 MINUTES

15 DB Bench or floor Press

15 Sit-ups

(Score is Reps)

-2:00 Rest-

AMRAP x 6 MINUTES

100m Run

7 Burpees

10 Alt DB Snatch

(Score is Reps)