The Gym Lake Highlands – 1-CrossFit

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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