The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
8 Swings
6 Goblet Reverse Lunges
2/2 SA Thruster
Into…
1 ROUND
10 Groiners
10 Cossack Squats
10 Kang Squats (with KB or DB in Goblet Position)
5 Tempo Goblet Squats (25X1)
Strength
Metcon (Weight)
EVERY :45 FOR 10 SETS
10 Goblet Speed Squats
(Score is Weight)
Workout
Metcon (Time)
10 ROUNDS FOR TIME
10 Thrusters
10 Push-ups
20 Double unders
(Score is Time)
DU scale: 30 singles, :15 Cardio