The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Ring Rows or 5 DB Bent Over Rows
5 Push-ups
5 Hanging Knees to Chest or 5 Sit-ups
3 Burpees
Strength
Metcon (Weight)
6 SETS ON A 12:00 CLOCK…
10 Tempo Strict Press (1111)
10 Push-ups
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
AMRAP x 15 MINUTES
400m Run
40 V-ups
30 Hang Power Cleans
20 Push-ups
10 Push Press
(Score is Reps, 100 per round)
Run scale: 440m row, 100 DU, 170 Singles, 2:00 Cardio